Twists can be tricky poses in yoga. Unfortunately, there has been a lot of old outdated ways of teaching these poses. Cues that aren’t applicable to how our bodies behave in movement. My 60 minute Patreon class was all about twists this month. As such I decided to add a short 15 minute bonus class, focused on a gentle twist yoga sequence.
Twisting poses have always been a favorite of mine. They are so good for digestion, releasing stress, and great for mobilizing the spine. This is why I include a gentle twisting motion of windshield wipers in the 2 exercises I do everyday for my lower back pain.
You can view the video on YouTube. Maybe add it to a playlist? Above all, remember to to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with other benefits.
Gentle Yoga Twist Sequence – 15 minute class
This short class is educational movement. In this 15 minute session we explore rotation and range of movement when the pelvis remains static. Versus, the pelvis moving. Hint: there is MORE rotation when we allow the pelvis to move!
Once we explore the movement on all fours, then we grab some blocks and continue our movement in a kneeling lunge. Honestly, this is where most people go ‘all ego’ and want to touch the floor. But, touching the floor is not the pose. The rotation is our #1 priority in this pose.
Sometimes, it’s better to have the torso lifted away from the floor a little more than is seen in traditional illustrations of twisting poses. Because, this may be all we need to allow freedom of movement in the pelvis and hips. Especially if you have lower back or SI pain. Try it. All it takes is 15 minutes.
60 minute twist class
Looking for a full hour long class about twists? You’re in luck! This month the 60 minute class, exclusive for my Patreon community, was all about revolved triangle. It’s a tricky pose, but we build up and explore tips to make it more accessible.
This is a pose I have learned to love over the years I’ve been practicing. And now, it’s one of my favorites. You can unlock this class, and over 20 more by signing up for Patreon today. If you enjoy my yoga classes, and want to do yoga at home on your schedule, what are you waiting for? Come join us on Patreon.
Questions
- Do you practice twisting yoga poses?
- What twisting posture is your favorite?
- Do you suffer with digestion issues?
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Clarice
Thank you for sharing the tutorial. I am just getting started on practicing yoga and would love to learn how to do the gentle yoga twist. 🙂 Will immediately start working on this tomorrow.
Di Hickman
Hope you find it a nice gentle introduction to yoga
Monidipa
I watched this entire video, I liked it but I guess it will be hard for me as you know my medical condition. But this twist yoga is really good. I had heard that the organs are compressed during a twist, pushing out blood filled with metabolic by-products and toxins. When we release the twist, fresh blood flows in, carrying oxygen and the building blocks for tissue healing. I don’t know how much real it is but it surely is relaxing!
Di Hickman
100% real. When we move in yoga we massage the internal organs and twists do this very well! Also as we twist we massage the colon so that ‘waste’ get’s pushed through quicker
Aaliziyah
Is this safe for one who has scoliosis? I find the benefits of the poses really great but I’m afraid I can’t try it at home due to my scolio
Di Hickman
yes. Just don’t twist as far. The twist is coming from the pelvis and upper back rather than the lower back. just go as far as feels comfortable
Lyosha
super useful sequence. I have twisting issues (it is never easy for me) so I will keep your tips in mind to be more gentle with it
Di Hickman
yes. any issues with hips/back?
MELANIE EDJOURIAN
It’s great it doesn’t take long to do these. Perfect for fitting in around working from home. I like to rest my eyes every so often and this could be squeezed in too.
Di Hickman
I practice a lot of yoga with my eyes closed. It’s a great way to notice what’s happening in your body!
Eric Gamble
I can feel my back cracking just watching this gentle twist yoga sequence. But I showed my wife Darcee this because she has been having lower back aches and has wanted to improve her flexibility and do more stretching. So hopefully this will improve her aches.
Di Hickman
Definitely! Have her try it! Super gentle and slow!
Kemi
I like the twists when they’re done in class. I sometimes hear bones creak as we twist and stretch lol
Di Hickman
hahah joints do tend to pop and crack as we move! moreso now I’m older!
Viano
This looks pretty uncomfortable. I just imagine what it’d look like if one gets a sprain from doing this. But I guess, pros will be pros. 20 years of practise is really a long time though.
Di Hickman
It’s gentle, in the class I share how to move the pelvis to allow for the twist. No sprain. I’ve been doing yoga longer than 20 years 😉
Nkem
I once followed a week of detox yoga classes online involving a lot of twist on postures and I was surprised to find that digestion improved significantly!
Di Hickman
100% twisting is great for digestion.