Spinal Twists Does The Body Good!


As many of you have experienced in my group core yoga classes, we’ve been practicing a considerable amount of spinal rotation {twists}, in an effort to help increase range-of-motion. Since our current ethos is sitting at a desk - not moving, I think it’s especially important to get my students -YOU to move and rotate your spine and more.

Spinal rotation will provide renewed freedom of movement in your yoga practice, such as reaching for that jar of almond butter on the top shelf or twisting behind the drivers’ seat to get your wallet or shopping bags. In addition to your daily life to aid with digestion, release anxiety, reduce back pain and detox impurities within the body due to stagnation or lack of movement.

There are so many variations and modifications to a (any) yoga pose.

Parivrtta Surya Yantrasana

Compass pose aka Sundial pose demands a lot from your shoulders, hips and hamstrings, it’s a deep opener for all three body parts involved. Plus, as an added bonus, a strong side body stretch. So if you’re coming to my group yoga classes, get ready to experience a whole new level of humbleness : )

Compass pose has many variations (seated and standing), therefore you must be properly warmed up for the safety of your shoulders and spine.

Not all twists are the same, some are demanding than others. Certain twists only rotate the torso, others, however integrate the arms and legs leveraging a much deeper rotation. Seated Compass pose facilitates all that.

If you desire to practice on your own (I highly recommend), please warm up first. Start with a few sun breaths, forward folds, then add some hamstring and shoulder openers. Take your time, don’t push or ‘muscle’ yourself into Compass pose when your body isn’t fully prepared.

If you have tight or restricted hamstrings, have a strap handy, as it’s a useful tool to allow for spaciousness, to feel where the body is (proprioception) with the possibility to go deeper - if it’s accessible to you. Everyday, every practice is different, honor your body where it. Practice, practice, practice, then practice some more : )

Did you breathe? As you get deeper into this pose, intensely focusing on so many aspects, it’s easy to forget or lose track of your breath. Stay present and breathe even more, your breath will truly help you finesse into seated Compass pose.

Reap the benefits

Twists develop better relationships between body parts. You’re reorienting the field between shoulder girdle and the spine, in addition to the pelvis and the spine. Your body is a weight-bearing structure, we’re always looking for an authentic balance and harmony amidst the front and back body all while addressing the gravitational field, sustaining proper function, pain-free.

Lastly, enjoy the release of tension in the Latissimus Dorsi, Obliques and Quadratus Lumborum. Although, a little bit challenging, stay mindful to lengthen your spine, no crunching or rounding your back.

Remember to enjoy your journey.

ps...if you practice on your own, I'd love to hear about it, please comment here.

I hope you found this article care helpful, I’d love for you to share with others.

Sending Metta!

xo Janel

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