Why and How to Practice Twists Safely
Twists are an integral component of a yoga practice. They can be seated or standing, and help maintain mobility of the spine. It's recommended that we twist one to two times per day to maintain a healthy range of motion.
Photo by Miguel Chalmers
The spine and twists go hand-in-hand. In order to twist safely, we must understand some basics about the spine.
The spine has 33 vertebrae, which are divided into five segments and each one has a different number of vertebrae:
Cervical = 7 vertebrae; allow you to nod, tilt, and turn your head; lordotic curve
Thoracic = 12 vertebrate; kyphotic curve
Lumbar = 5 vertebrate; lordotic curve
Sacrum = 5 fused vertebrate; triangular-shaped bone that connects to the hips
Coccyx = 4 fused vertebrate
The spine has a natural curve:
Lordotic curves inward at the neck and lower back
Kyphotic curves outward at the middle of the back
There are four main actions of the spine (Kaminoff Matthews, p. 33):
Flexion (bending over to pick up something)
Extension (reaching for something in an overhead cabinet)
Axial Rotation (reaching for something in the backseat of a car)
Lateral Rotation (side-bending to put a coat sleeve on)
In Yoga Anatomy, Kaminoff and Matthews mention a fifth one called axial extension but we won't cover it here.
Each section of the spine has a different axial rotation. Here are the approximate degrees of rotation as described in Yoga Anatomy (p. 34).
Cervical (Upper Back) = 50 degrees
Thoracic (Mid Back) = 35 degrees
Lumbar (Lower Back) = 5 degrees
As you can see, the lumbar has the least amount of rotation. Twists should originate minimally from the lumbar spine and work their way up through the thoracic spine and finish through the cervical spine. The rotation available within your body might be slightly or drastically different from your neighbor, which is why you should twist to the extent that feels comfortable for you (not based on what your ego tells you to do).
Oftentimes you'll hear a yoga teacher encourage you to take a deep inhalation to lengthen and to exhale when you initiate the twist. Why? Well, by using the breath in this manner, you're creating space between the vertebrate which allows for more twisting action. In addition, the engagement of core muscles through the use of breath helps support the lower back.
Other benefits of practicing twists include milking the organs, stimulating circulation, and soothing the nervous system. Closed twists (e.g., lord of the fishes or a revolved crescent) should be avoided when pregnant because they can reduce blood flow and limit the baby's space.
Phew, that was quite a bit of information. I hope you've gained more knowledge about the reasons why twists are integral to the health of the spine, and how to practice them safely. Try it in class with this 16-minute yoga practice.
Sources:
”4 Myths About Twists in Yoga.” Yoga International.I (n.d.). yogainternational.com/article/view/4-myths-about-twists-in-yoga.
”Anatomy of the Spine: What You Need to Know About Your Spinal Curves".” Yoga Journal. 11 February 2019. yogajournal.com/teach/anatomy-yoga-practice/anatomy-of-the-spine-what-to-know-about-your-natural-curves.
Kaminoff, Leslie and Matthews, Amy. Yoga Anatomy. 2nd ed., Human Kinetics, 2012.
”Let’s Twists Again! Twisting Safely During Pregnancy.” Bliss Baby Yoga. 12 March 2012. blissbabyyoga.com/twisting-safely-during-pregnancy.
”Spine Structure and Function.” Mayo Clinic. (n.d.). my.clevelandclinic.org/health/articles/10040-spine-structure-and-function.
”Yoga Twists, the Ins and Outs.” Ekhart Yoga. (n.d.). ekhartyoga.com/articles/practice/yoga-twists-the-ins-and-outs.