There are many expressions with the word twist that mean that something is difficult or wrong. Twisting is not usually comfortable – twisting the body, twisting the mind.
Twisting anything will increase tension just like twisting strands of a rope together. But with yoga asanas, twisting can feel good and is good for you!
Twisting has many different benefits for the physical body, so we’ll stick to a few major ones here. Regardless of your age or ability, there’s a twist for every body.
Increasing Spinal Health
A healthy spine is one that is gently curved in the right places with cushioning between each vertebra. It’s flexible and signals flow smoothly along its length.
Regular gentle twisting of the spine improves flexibility of the spine and keeps muscle stiffness at bay. Excessive curvatures of the spine are reduced and, where curves are lacking, twisting helps increase these curves.
Detoxification of internal organs
Think of a wet washcloth being wrung out, then put into a bucket of water. The cloth loosens and expands with the new water. This is what gently happens to your internal organs when you twist.
Twisting helps the body cleanse itself more quickly as blood is gently pushed out of the organs, taking with it de-oxygenated blood and waste products. This blood is cleansed and re-oxygenated before circulating back into the body.
To detox using asanas, hold the poses for a few minutes on each side and repeat 2-3 times.
Improved digestion
The adult digestive system is 30 feet long and twisted up into a space of one foot for an entire lifespan all while having food continually pushed through it.
With gentle and repeated twisting, food and gas is helped along through the digestive tract. Areas where food slows down or gets trapped are opened up and it can continue in its journey through the digestive system.
Twist a Day Keeps the Doctor Away
There are many different twists. Choose the intensity of the twist based on your ability and comfort.
For a relaxing passive twist, lie on your back with arms out to the side. Bend the knees and bring them to the left while keeping the shoulders on the floor. Repeat on the other side.
For a moderate twist, try Parivrtta Trikonasana (revolved triangle), Parivrtta Parsvakonasana (revolved side angle pose), and Parivrtta Janu Sirsasana (revolved head to knee pose).
For a deep active twist, practice Ardha Matsyendrasana (half spinal twist / half Lord of the fish), Marichyasana, or if you’re very flexible, Purna Matsyendrasana (full spinal twist/ Lord of the fish). In these poses, the foot or thigh presses against the belly to increase pressure on internal organs.
Twists are invaluable for maintaining spinal flexibility and the body in good condition. As with all asanas, it is good to hold for longer periods of time where possible. Some are gentler than others, but what’s important is you are doing some kind of twist each day to support the good health of your body.