Spinal Twists Flashcards
Ardha Padmasana
seated spine twist
Half Lotus Twist
Ardha Sukhasana
seated spine twist
Revolved Easy Pose
Marichyasana - Variation 1 & 3
seated spine twist
Great Sage Pose
Ardha Matsyendrasana
seated spine twist
Half Lord of the Fishes
Parivrtta Janu Sirsasana
seated spine twist
Revolving Head to Knee Pose
Parivrtta Parsvakonasana
standing twist
Revolving side (or Lateral) Angle Pose
Parivrtta Trikonasana
standing twist
Revolving Triangle
Parivrtta Anjaneyasana
standing twist
Revolving High Lunge
Parivrtta Utkatasana
standing twist
Revolving Chair
Supta Matsyendrasaana
Supine Twist with knee bent
Jathara Parivṛttāsana - Variation A & B
supine twist
Revolved abdomen pose
Variation A & B (bent legs/straight legs)
Supta Jānu Parivṛttāsana (supine twist)
Supine twist with one knee bent
Parivṛttā Uttānāsana
Standing Twist
Revolved Intense Forward Fold
In what position is a disc most likely to herniate?
Flexion paired with axial rotation eg. standing twists
How do twists aid digestion?
Stimulate the liver, gall bladder and regulates the secretion of bile
How do twists aid elimination?
Massages and tones the kidneys
Which colon is stimulated when twisting right?
Ascending
Which colon is stimulated when twisting left?
Descending
How do twists aid reproduction?
massages our reproductive organs sending fresh blood to the area
How are twists beneficial for those with Type II Diabetes?
Stimulates the pancreas which regulates our blood sugar levels
How are twists beneficial for the spine?
Engages spinal muscles
Sends fresh blood to nourish the spinal column
How are twists beneficial for those with asthma and respiratory conditions?
Require deeper breathing and increase lung capacity
What endocrine gland is stimulated when we twist left?
Pancreas
How do twists effect blood pressure?
Creates intra-abdominal pressure, which is therapeutic for low blood pressure, contraindicated for high
Are spine twists therapeutic or contraindicated for scoliosis?
Therapeutic - they correct spinal misalignment
Are spine twists therapeutic or contraindicated for hyperkyphosis?
Therapeutic - they reduce it
What kind of twists can be performed during pregnancy?
Open twists only
Are spine twists therapeutic or contraindicated for acute spinal conditions?
Contraindicated
PHYSIOLOGICAL BENEFITS - List 4
- Squeeze soak theory
- Release tension through the muscles of the spine
- Opens and stretches intercostal muscles and expands rib cage
- Massages kidneys and assists in nourishing adrenal glands
- Therapeutic for adrenal exhaustion and chronic fatigue syndrome
- When stimulating the Pancreas, we also support the production of insulin and glucagon to control sugar levels
MAJOR MUSCLES ACTIVATED
- Latissimus dorsi
- Trapezius
- Deltoid
- Serratus Anterior
- Transverse Abdominus
- Rectus Abdominus
- Internal and External Obliques
CAUTIONS AND CONTRAINDICATIONS
• Not advised to be practiced whilst pregnant (open
twists instead)
• HBP
• If suffering from a neck injury offer the variation
• Not advised if you have a spine injury, offer a gentler twist (depends on pose)
SAFE ALIGNMENT FOCUS POINTS
• Find length in spine before rotating to
create space to protect SIJ and lumbar spine
• Rotate through the thoracic spine to protect
lumbar spine
• To avoid straining the neck give options for
placement – gaze up, neutral or to floor
