So often in yoga we get told to “hold” our pelvis and twist, I say to heck with that and share a fun way to uncover how our bodies naturally twist! This somatic twist class is a goofy way to share that the pelvis CAN and SHOULD move in twisting poses! It may even help avoid back pain in twists! Embrace the fun and come join me on the floor exploring Parivrtta Dandasana!
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Somatic Twist Fun
Begin this class seated in dandasana. Sit bones rooted to the floor, legs extended, and spine long. Notice your connection to the floor. Inhale raising the arms, and holding the pelvis in place rotate the upper body to the right.
Notice the rotation. How much is there? On my tank is the word “happy” so I like to say “where is your happy pointed”? Because often we think the rotation is the shoulder reaching around rather than the sternum.
This is where the somatic twist fun begins!!! Lift the right side of the pelvis and move it forward, repeat with the left. This is like ‘bum walking’ across the floor. Notice your upper body and how it moves WITH the pelvis. Then pause with the right hip back and notice you’re ALREADY twisting! Get the extra little bit from the upper back and feel the fluidity of the somatic twist! Where is your happy?
Conclusion? We need to move the pelvis in twists. Especially if we’re aiming to avoid torque in the lower back and SI joint. Try this on both sides and see how you feel! Also the bum walk is a great mobility exercise for the hips, pelvis and spine! Plus it’s super fun!
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- Have you tried, and can you do the bum walk?
- In both directions: forward AND backwards?
- Do you see the benefit of somatic twists moving the pelvis?