Spine and back mobility and health: twists rotate the spine and stretch the muscles of the back, which can help to restore and retain the spine’s natural range of motion. This can help mobilise joints and prevent supporting muscles from shortening.
Creating energy: twists can be really energising. They can help create space in your vertebrae, which commonly becomes compressed by the amount of time we spend sitting. Through twists we lengthen our spine and create space between the bones and joints, helping energy to flow better in the body
Types of twists
Seated and standing twists: alignment is key in these twists, and initially you should focus on grounding and lengthening before executing them. It’s important to engage your core when preforming these twists to help stabilise the pelvis and support the lower back. Poses include Half Lord of the Fishes (seated) and Extended Triangle Pose (standing).
Reclining twists: in these twists the upper body is stabilised and most of the motion occurs in the lower body, ie from the waist down. These include twists where you rotate your pelvis and legs. Poses include Jathara Parivartaranasana, which can help loosen tension stored in your hip joints and hamstrings.