Twists

Twists or revolved (parivrtta) yoga poses can be practiced: standing, seated, reclined (supta) and inverted. Twisting poses help keep the spine healthy by squeezing and rehydrating the spongey disks between the vertebrae which tend to get compressed with age. Twists help to balance energy and relax the nervous system.

balances mood & energy * grounding & stimulating * relieves tension in the spine, hips & shoulders  

POSES: ardha matsyendrasana (half lord of the fishes pose) * bharadvajasana (sage pose) * parivrtta trikonasana (revolved triangle) * parivrtta utkatasana (revolved chair pose) * parsva bakasana (side crow pose)

COUNTER POSES: forward folds * backbends

PROCEED WITH CAUTION:

  • Slowly enter a twist or revolved postures. Picture your spine as a spiral staircase: go up one step at a time starting at the bottom your lower back and slowly work your way up each vertebrae of the spine.

FURTHER READING
Ashtanga Yoga: The Practice Manual ~David Swenson
Yoga Anatomy ~Leslie Kaminoff & Amy Matthews
Yoga for Depression ~Amy Weintraub
Yoga Sequencing ~Mark Stephens