The Power of a Twist

Learn with Cory

A twist is one of my favorite things. If I only have a few minutes and I feel tight in any way- I will lie down wherever I can and do a passive yoga twist. I often (if not always) have my clients do this pose in passive form at the beginning and end of each training or yoga session. Feel free to try a passive twist right now if it feels right (and will not be contraindicated by any preexisting issue.)

How to do it:

• Lie on your back

• Bring your right knee into your chest

• Bring your right knee over to the left side while working on keeping your upper back on the ground

• Straighten your right leg if you like, or keep it bent for a more gentle variation

• Keep both legs bent for an even gentler variation

On a physical level passive twists are known to:

• relieve compression in the spine from neck to tailbone

• stretch and open glutes, chest and shoulders

• relieve low back muscular compression

• increase blood flow and move stagnant energy and fluids in the internal organs

• calm the nervous system (chill you out)

You can practice passive twists in a myriad of ways and for varied amounts of time - some styles of yoga encourage holds that are 5 minutes or longer! I often do each side for about 1 minute.

Active twists (below) offer many of the same benefits as reclined twists but they put some muscle into it. I am doing a Kettlebell variation of a twist that can be worked up to over time with proper training. (Do not try it yet unless you are a regular to kettlebells and active twisting.)

Twists metaphorically teach us to turn ourselves around and look at things from another vantage point. Additionally, regularly using and growing our full range of mobility as we do in twists is an important part of maintaining our physical health as we age. Enjoy!