SPINE TWISTS & HIP OPENERS

Question 1

Energy Anatomy of Hip Openers & Twists:

Answer 1

Energise spinal column encouraging Kundalini and granthi clearage that may be causing blockages of over/under activity in Nadis and Chakras

Higher energy may encourage tapping into collective consciousness, building spiritual awareness to benefit the soul

Hip openers - Muladhara & Svadhisthana Chakras

Twists - “ and continue up manipura & anahata

Question 2

Psychological benefits:

Answer 2

More relaxed and alert (releases tension) - mental clarity, calm and focus (improve GABA)

Improve quality of life, reducing stress & anxiety

Question 3

Anatomical/ Physiological benefits hip openers?

Answer 3

reproduction system (blood flow to pelvis aids urinary & reproductive organs & glands)

increases musculoskeletal alignment & myofascial structure of the pelvis (opens through pelvis in hip openers)

Question 4

Physiological/Anatomical benefits Twists:

Answer 4

open chest & thoracic spine- relieve fatigue & tightness

improve lung capacity & open rib cage

greater circulation of blood, oxygen, nutrients throughout body (vital organs)

Aid digestion

correct & improve spinal misalignments - fresh blood to spine

Question 5

Therapeutic Applications:

Answer 5

spinal conditions (e.g. scoliosis)

digestive, urinary & reproductive conditions; menstrual distress & pain,

incontinence, interstitial cystitis

anxiety & mood disorders

Question 6

Gross anatomy & muscles used hip openers:

Answer 6

hamstrings
gluteal muscles
psoas

Question 7

Contraindications & cautions hip openers:

Answer 7

avoid in acute conditions

avoid if theres injury of groin or hamstrings

Question 8

Verbal cues/alignment hip openers

Answer 8

• ground into hips to reduce lifting of buttocks

- may need to keep neck neutral

Question 9

Main areas of verbal cues required for postural alignment twists:

Answer 9

Twist
-breath (inhale lift and lengthen exhale to twist)
Twist from Thoracic spine
-avoid over-twist (strain spinal muscles & joints; T11-12)
-neck remain soft & relaxed
-conscious awareness of the spine (overextending) - engage mula, uddiyana & jalandhara bandha
-avoid flexing or rounding in lower spine (risk injury)

Question 10

Props used:

Answer 10

straps for binds
sitting or lying on blanket
block to place hand onto
wall for support/balance
block under knees (in hip openers)
practice on chair

Question 11

Variations for a New/Beginner/Advances Student:

Answer 11

building poses

props

Question 12

Sequencing:

Answer 12

gentle in limbering

throughout standing

between ff and bb to neutralise