Twisting 101

Spinal Rotation | Twists

Twists are an integral and transformative means of movement, both on the mat and off. Energetically, forward folds quiet the nervous system; backbends energize it. Twists harmonize us, bringing the nervous system back to center. Twists are excellent at modulating the energy that asanas build—both vitalizing and centering us at once.

Through twisting, we …

• Safely decompress vertebrae

• Keep spinal joints, ligaments, supportive muscles supple, preventing hardening—without employing range of motion, joints can harden and even fuse

• Improve range of motion

• Stimulate metabolism

• Release tension in surrounding muscles

• Improve mobility and motility in and around organs

• Free breath by loosening  abdominal and rib cage muscles

• Create heat, helping other body systems work more effectively

Kinesiology of the Spine: How & Where Do We Twist?

Different segments of spine have different ranges of motion. The low spine vertebrae are much larger, bearing and transferring weight, furnishing stability. They have little rotational ability. As we travel up the spine, it narrows, the vertebrae get smaller, and in turn, we can rotate around the transverse axis more easily. The seven cervical vertebrae of the neck, for instance, have much less bony restriction than the bones of the lower spine, and in a very owl-like manner, these vertebrae can rotate around 50%. 

            Lumbar spine rotates ~5%

            Thoracic spine rotates ~35%

            Cervical spine rotates ~ 50%

Twisting Safely

Safe twists build from the base up, using core and pelvic floor strength as support. Begin a twist with lengthen in the spine first—then move (twist) into that space.

Tight muscles surrounding the spine and those of the upper chest—as well as lack of core strength to support the spine’s extension—can all inhibit our ability to twist. Tight muscle groups in surrounding regions all play a role in our ability to fully twist, such as tight IT bands or oblique muscles. The body is wholly connected.

1)    Inhale & Lengthen Spine first. Inhales Create Space.

• Maintain length and natural curvature of the spine

• Create space between the discs and safely decompress vertebrae

2)    Engage your core.

• Support the spine’s extension with a tight, supportive core and engaged pelvic floor.

3)    Twist from low spine up.

• Entire spine is twisting, not just the neck (with most rotational ability) 

The Nitty: Pelvis and Hip Considerations

Twists are not one size fits all. Squaring the hips before twisting is helpful, but not the whole story. To find optimal pelvic alignment for you, try different approaches and see how they feel in your body.

If twisting feels natural, try leveling your hips, grounding first from the sitting bones as you twist. This will likely create more spinal rotation and may feel deeper and more satisfying. Breathe in. Draw thigh bones back into hip socks and twist.

For others, this may leave SI joints (sacroiliac) vulnerable, and it may be more amenable to twist the low spine and pelvis as a “unit.” In this case, the hips will not be square—the pelvis would turn along with the twist. Turning as a “unit’ allows your ilium to move forward in unison with and the sacrum so that the bones stay together rather than separating. This may be safer and more beneficial in some bodies.

We are able to twist standing, seated, reclining—even inverted. We can weave twists as spicy variations throughout our yoga postures. However you go, practice with gentleness and awareness. As you twist in daily life, try twisting just as mindfully (breathe, lengthen, engage, twist from ground up).