Twisting Asanas in Yoga

Twisting Poses in Yoga

Twisting poses hold a special place in yoga practice as performing them requires caution and smooth movements to avoid injuring the spine or getting a strain. It’s not correct to aim to turn the body at a 90-degree angle from its natural position. Twists should be done with an amplitude comfortable for the body and individual to each expectant mother. In this case, daily practice of yoga with twists can offer significant health benefits.

Benefits of Twisting Poses

The therapeutic effects of twisting poses in yoga are as follows:

• reduction of fat deposits;

• stimulation of digestive tract function and gentle massage of abdominal organs;

• relief from pain in the thoracic and lumbar regions of the spine;

• normalization of the body’s reproductive function;

• strengthening of the back muscles;

• relief of fatigue and muscle tension;

• elimination of negative thoughts and filling with positive energy.

Contraindications for performing twisted poses in hatha yoga include recent surgeries and spinal injuries, exacerbated osteochondrosis, and individual complications that may occur during pregnancy. Therefore, it is advisable to consult a doctor before starting the sessions to avoid harming your body or your baby’s development.

During twisting exercises, back muscle stretching occurs, which is a natural and safe process when performed correctly. The spinal twist should be done in the thoracic region at an angle of 30-40 degrees; applying force with your hands for maximum torso rotation is dangerous and harmful to health.

Exercise Routine

Yoga practice includes twisting poses that are simple to perform during pregnancy and beneficial for expectant mothers. A brief warm-up for muscles and ligaments is done before starting the exercises. During practice, it’s essential to listen to your body’s sensations and well-being, and stop the pose if discomfort arises.

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Utkata Konasana (Goddess Pose):

Place your feet about a meter apart, squat slightly lower and keep your pelvis in a position where your thighs are horizontal. As you lean your torso forward, perform small twists to one side and the other, simultaneously using your hands to press into your knees, alternating pushing them back.

Variants of Prasarita Padottanasana (Wide-Angle Forward Bend):

Place your feet as wide as possible along the mat, lean forward, supporting yourself with straight arms, in this position:

• lift your right hand up, turning your torso to follow it, place it back on the mat and repeat the exercise to the other side with your left hand raised;

• place your right hand on your left foot, raise your left arm and twist to the left, change the position of your hands and perform turns to the right with your right hand raised.

Variations of Parivrtta Virasana (Revolved Hero’s Pose) performed during pregnancy with hips spread for comfortable belly placement:

Sit on the mat with the left leg bent in front of the body, heel as close to the perineum as possible, and the right leg’s thigh retracted behind the pelvis:

• Twist the torso to the right, resting fingers of both hands on the mat beside the body, and hold the position for 2-3 breaths;

• Placing the right foot on the mat in front of the left foot, rest the left hand on the floor behind the left thigh and hug the right knee with the right arm, twisting to the left. The crown of the head is directed upwards, the belly is open and comfortably placed between the thighs, gaze over the right shoulder.

Then repeat the exercises on the other side.

Twist performed from Marjariasana (Cat Pose):

Knees are shoulder-width apart, feet resting on the mat with toes. Place the right hand on the mat, touching its surface with the shoulder, bring the left hand behind the back, and place the palm on the inner side of the right thigh. Hold the pose for 3-5 breath cycles. Repeat the exercise with the left hand on the mat.

Neglecting safety rules in twisting poses can exacerbate existing spinal conditions, pinch nerve endings, and harm your health. Performing twisting yoga asanas is beneficial under the guidance of an instructor, carefully following the instructions in video courses.