By Janine L. Agoglia
Twists are a movement inherent in daily life, whether you are reaching for something, driving or getting out of bed. But twisting while practicing yoga can be problematic if you are doing it incorrectly. Repeating an incorrect movement can lead to injury and is something about which people with lower back conditions and pain need to stay aware. Use extreme caution with conditions such as osteoporosis, spinal stenosis or herniated lumbar discs. If you have any questions about whether twisting is safe for your body, consult with a qualified healthcare practitioner.
When it comes to the yoga asana practice, there are many opportunities for twists done sitting, standing, balancing and reclining. They are all different, but have one thing in common: the core. A proper twist is done by keeping the spine perpendicular to the pelvis and rotating the rib cage. Problems come when there is side bending or the pelvis moves with the rib cage. If the pelvis comes "along for the ride" in a twisting pose, it can create problems at the sacroilliac joint (SI Joint) which leads to lower back pain. Knowing how to twist properly can be the difference between a beneficial pose and a damaging one.
Twisting should always start with a stable pelvis, no matter what position you are in. If you are seated, make sure you feel both "sit bones" on the floor and that they have equal weight. From there make sure the pelvis is vertical and then the spine can be more vertical. If your hamstrings are tight, this may prevent you from being able to get your pelvis vertical and you may need to bend your knees (if your leg or legs are extended). Once your spine is vertical, rotate your rib cage in one direction. Be sure to use your core muscles (your obliques) to rotate, rather than forcing yourself around with your arms. Let your gaze follow your twist (if twisting to the right, gaze over your right shoulder).
With reclining twists, many instructors cue to move your pelvis an inch or so to one side then twist in
the other direction. I don't like this cue because it is too easy to over or under adjust. Instead, I recommend lying on one side with your knees pulled toward your chest; your pelvis should be perpendicular to the floor in this position. Keep the hips stacked and rotate the rib cage like you did when you were seated. If your shoulder doesn't reach the floor, rest it on a block or blanket to remove the strain. Again, your gaze should follow the twist.
Revolved lunges can be the most problematic, since it is very easy to get disoriented in terms of alignment. They are great poses, but it is very easy to twist from the pelvis instead of the ribs. Start with a stable lunge, where the front knee is directly over the front ankle creating a perpendicular line with the shin. The other knee is either on the floor or off, but both hips should face straight ahead. Tip the pelvis forward, lengthening into a flat back. Keep the pelvis still and rotate the rib cage. The opposite elbow might find the front knee, but shouldn't at the expense of your spine or pelvis. If bringing the elbow to the knee creates pain or misalignment, just bring your hand to the floor or block to the inside of the front foot (if the right leg is forward, your left hand comes to the left of the right foot). There should be equal space between the base of the ribs and hips on the right and left sides of the waist. The tendency is to shorten the side of the leg that is forward rather than rotate the spine and ribs. Try to keep the spine straight as you twist. Noticing what the front knee is doing can often help you determine the pelvis position. If the front knee is leaning to the left or right, chances are you are not keeping your pelvis "square" and are turning it as you twist.
Twisting properly may take some practice, but a little bit of mindfulness is always better than injury.
Janine L. Agoglia has been teaching Vinyasa yoga since 1998. Her yoga journey started in 1995 with Iyengar Yoga and she stumbled upon Vinyasa yoga in 1997. The combination of breath with proper body alignment is what fuels Janine's practice and the classes that she teaches. She believes that yoga should be safe as well as challenging, creative and fun. She always emphasizes proper alignment within the flow, as well as focus, breath and humor to help students find the balance between strength and ease. Deepening one’s physical awareness helps one strengthen his/her spiritual awareness and mind-body connection. Janine loves being able to help people deepen their own practices, finding yoga in everyday life, on and off the mat. Her DVD, “Vinyasa Yoga for Regular People” is available for purchase at the front desk at Lumina Mind Body Studios in Wayland, MA.
Twisting should always start with a stable pelvis, no matter what position you are in. If you are seated, make sure you feel both "sit bones" on the floor and that they have equal weight. From there make sure the pelvis is vertical and then the spine can be more vertical. If your hamstrings are tight, this may prevent you from being able to get your pelvis vertical and you may need to bend your knees (if your leg or legs are extended). Once your spine is vertical, rotate your rib cage in one direction. Be sure to use your core muscles (your obliques) to rotate, rather than forcing yourself around with your arms. Let your gaze follow your twist (if twisting to the right, gaze over your right shoulder).
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