![]() Place your right hand on your sacrum and twist to the right, bringing the right shoulder toward the ceiling and the left ribs forward. Inhale, lift your torso, exhale, and fold forward, placing your left hand on the chair seat, in line with your right big toe. Place your hands on your hips and square them. Step your left foot back about 4 feet and turn it in 80 degrees. Place a chair in front of you and put your right foot between its front legs. Parivrtta Trikonasana (Revolved Triangle), with chair (Photo: Christopher Dougherty) Allow the head and neck to follow the twist of the spine. Exhale and twist, pulling with the left hand and pushing with the right. Place the hands on the chair back as you inhale and lift the spine. The chair will stabilize the lower back, pelvis, and legs, allowing you to safely rotate your upper spine. Sit sideways on a chair with your right hip facing the chair back and a block between your thighs. Bharadvajasana (Bharadvaja’s Twist), with chair With the exception of Paschimottanasana, do each pose in this sequence for five breaths on each side. The first three poses in this sequence are often taught to people with hip or back stiffness, sacroiliac imbalances, degenerative disks, arthritis, or sciatica. ![]() Being mindful of your alignment and using props will prevent you from powering through the poses, so you can enjoy a spiraling action up the spine and reap the benefits that twists offer. Second, she uses props in her twist sequences to gently prepare the body for deeper poses. ![]() Then they feel stuck, like they have nowhere else to go-and they don’t, because they haven’t allowed an opening to happen.” Her remedy for this common problem is twofold: First, she says, you must elongate your spine and create space in it before twisting otherwise you exert pressure on the disks and leave yourself open to injury. “You see people doing twists, and they just go for it. The problem, she feels, lies in an overzealous approach. Still, Miller can understand why many people don’t enjoy twisting. When you release, blood floods back into those areas, bringing nutrients and improving circulation. Iyengar’s “squeeze and soak” theory: The action of twisting the spine squeezes the muscles, spinal disks, and abdominal organs. ![]() “I think twists can be the most cleansing of all the poses.” She’s referring to master teacher B.K.S. “I love moving from gentle twists into deeper variations,” she says. Learn how to do these 9 spinal stretches to ease pain in your back.įor Elise Miller, a longtime Iyengar Yoga teacher who was diagnosed with scoliosis-abnormal lateral curvature of the spine-as a teen, twisting poses are pure bliss. Twists can be heaven for a bad back-if you don’t push too hard. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! ![]()
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