Twisting Yoga Poses To Rejuvenate Your Spine

Twisting yoga refers to a specific category of yoga that involves twisting or rotating the mid-section of the spine. When turning, the upper and lower parts of the body rotate in different directions.

Yoga Twists can be performed while seated, standing, or lying down, and they often involve engaging the core muscles to support the movement.

Using the twisting postures available in yoga offer several physical benefits. They help to build flexibility, strength, and awareness in this fundamental movement. This goes towards releasing tension and tightness in the back, shoulders, and neck, and overall longevity too!

Twisting yoga asana can be particularly beneficial for individuals who spend long hours sitting, are on their feet for long periods of time, or have sedentary lifestyles. Regular twists can stretch and strengthen the muscles along the spine, promoting a healthy lower back and posture.

Although there is ample evidence that twisting motion stimulates the digestive system, restores and retains the spine’s natural range, massages the internal organs, promotes lower back health, decompresses the vertebrae, improves spinal flexibility and range of motion, increases blood flow, stimulates the nervous system promotes a sense of freedom and ease in movement.

Like any yoga practice, it is recommended to warm up and listen to your body’s cues before attempting twisting poses.

There are endless variations of twisting poses in yoga, generally categorized into seated, standing, and reclining. Some are suitable for beginners, some are more challenging, so try some of the more common ones that work for your body and see how they feel to you!

List of Twisting Yoga Asana

Yoga twists pose that rotates your spine—rotating the torso while keeping the hips and legs stable. Popular twisting poses in yoga including step-by-step instructions, pose benefits, modifications, and Sanskrit pronunciation for these yoga twist names.

Bharadvajasana (Seated Twist)

Bharadvajasana is a seated yoga posture that provides a gentle twist to the spine, improving its flexibility, and enhancing the range of motion in the entire vertebral column. The twisting motion in Bharadvajasana compresses the abdominal region, stimulates the digestive organs, including the stomach, liver, and intestines, and targets the muscles along the back.

How to do:

• Start in a seated position with your legs extended in front of you.
• Bend your knees and shift your weight to the right hip, bringing the left foot to the outside of the right thigh.
• Place your right hand on the floor behind your back, close to your tailbone.
• Inhale and lift your left arm up, and then exhale and twist your torso to the right, hooking your left elbow outside your right knee.
• Hold the pose for a few deep breaths, feeling the twist and the stretch along your spine.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Ardha Matsyendrasana is also a seated twist that stretches and strengthens the spine, hips, and shoulders. The pose improves the flexibility and range of motion in the spine, stretches and opens the hips, particularly the outer hip, and stimulates the nervous system, increasing circulation and promoting overall vitality.

How to do:

• Sit on the ground and straighten your legs.
• At this time, keep the spine straight.
• After this, bend the left leg and press it under the hip.
• Now fold the right leg upwards, and keep its knee upwards.
• After this, rotate the upper part of the body towards the leg which is upwards.
• While doing this, cross the upper leg with the lower leg and bring the sole near the knee.
• Keep the left hand on the ground and take a deep breath in.
• Hold the body in this position for about 20 to 30 seconds.
• After this, repeat the posture in the exact opposite direction.
• In the beginning, do not do the asana for a long time. After this gradually increase the time.

Supta Matsyendrasana (Supine Spinal Twist)

Supta Matsyendrasana, also known as Reclining Lord of the Fishes Pose, is a restorative yoga posture that provides a gentle twist to the spine while lying on your back. The pose gently stretches and twists the spine, improving its flexibility and promoting spinal mobility. Twist in the upper body can help alleviate tension and stiffness in the neck, shoulders, and upper back.

How to do:

• First, lie down on the ground on your back.
• Spread both your hands on the straightness of your shoulders.
• Bend your right leg from the knee and lift it up and rest the right leg on the left knee.
• Now while exhaling and lifting the right hip, bend your back to the left.
• Let your right knee go down and while doing this keep both your hands down on the ground.
• Try to keep your right knee completely on the ground on the left side of the body.
• Now turn your head to the right.
• Remain in this pose for at least a minute and breathe normally.

Jathara Parivartanasana (Reclined Belly Twist)

Jathara Parivartanasana is a restorative yoga posture that helps to release tension and promote relaxation, reducing stress and anxiety. The twist in this pose stimulates blood circulation, gently stretches the hips and glutes, and releases tension and tightness in the shoulders and chest.

How to do:

• First of all, lie down on the ground and keep both your hands under your head like a pillow, or you can keep both hands spread apart.
• Bend both legs, then while inhaling, raise both legs upwards.
• While exhaling, fold both legs together towards one side.
• In this situation, only the lower part of the waist has to be applied on the ground by turning both legs on one side.
• While doing this asana, the effect is felt in the stomach.
• While inhaling, come in the middle, and then on the other side, bend both legs and touch the ground.
• Stay here as long as possible according to your convenience.

Vakarasana (Half spinal-twist pose)

Vakarasana provides a gentle twist to the spine, stimulates the digestive organs, massages and stimulates the abdominal organs, and stretches the glutes and outer hip muscles, improving hip flexibility.

How to do:

• Begin by sitting on the floor with your legs extended.
• Lightly press the ground with your hands and while breathing in, straighten the spine.
• Then bend the left leg and place the left foot on the ground above the right knee.
• Now bend the right leg and place it on the ground near the left hip.
• Bring the right hand over the left foot and then hold the toe of the left foot.
• While exhaling, bend the upper body as much as possible.
• Now rotate the neck, so as to focus the gaze on the left shoulder.
• Keep the left hand on the ground and breathe normally.
• Stay in this posture for 30-60 seconds and then come back to the starting position.
• Repeat all these steps on the other side as well.

Parivrtta Balasana (Revolved Child’s Pose)

Parivrtta Balasana is a yoga posture that combines the grounding and relaxation of a Child’s Pose with a gentle twist. This pose offers a sense of grounding and relaxation, helping to release tension and reduce stress. Also help calm the mind, reduce anxiety, and create a sense of inner peace.

• Start by kneeling on your hands and knees.
• Sit back onto your heels.
• joint your big toes together and separate your knees wide, so that your torso to come through.
• Exhale and twist your body to the right, placing your right hand in the center of the mat between the knees.
• As you are rapidly twisting your spine to extend this twist, place your left hand on your right arm, under your right hand, and out across your body.
• Slowly push your left hand down on the outside of your right thigh, so that you enjoy a full twist.
• Place your right hand on the mat for support so that you have stability.
• Hold the pose for a few deep breaths, trying to deepen the curve in your spine, and enjoy the relaxation of the gentle back tone.
• Repeat the asana on the other side as well, turning to the left.

Conclusion

Twisting yoga poses have a positive impact on mental and emotional well-being. They enhance spinal mobility, release tension, improve digestion, and promote relaxation.

When practicing twisting yoga poses, it is essential to maintain proper alignment and engage the core muscles to support the spine and prevent strain.

Twisting asanas can be incorporated into a regular yoga practice or used as standalone poses for specific benefits.