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January 8, 2018
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January 8, 2018

How to go further in yoga twists without your back

Yoga twists almost immediately call a feeling of “ahhh,” a sweet release. The rotations are known to help digestion, alleviate pain and increase back area of the spinal cord. The movement of the spine in spiral directions is rarely used, is safe when done safely.

However, it is possible to turn dangerous or too far, which brings back muscles, back and shoulders to injuries. So before you deepen your yoga twisting poses, it is important to warm up the spine and back muscles.

The spine has four sets: flexion, extension, lateral bend and rotation. Prepare your range of movement with the front folds, bending backward (lateral bending) and soft turns (axial rotation). Try a few rounds of sun salutations and prepare the spine with the exercise area exercises. Here are 5 tips to twist to ensure that twists ensure this positive feeling, deeply satisfying, while avoiding tensions and injuries.
1. Use the breath

Before a twist initiation, it is important to align the spine on a deeper and safer twist. We can use the breath to facilitate this process before any twisted posture (lying, sitting or standing).

Using ujjayi (yoga breathing), lies on the chest during the inhalation. Seat and postures that incorporate twisted arms extend up around the arm (arm opposite the direction of twist) until inhaled blanket. The extension of the fuselage will allow a little more space between each vortex to provide a complete rotation.

The slowness of the ujjayi exhales starts motion. When laying twisted yoga, keep breathing with deep inhalation and breathe deeply in the nose. Each inhalation, try to extend more over the spine throughout the entire apex of the head. And with each exhalation turn a little further. Remember: prolong inhale, exhale twist.
2. Twist From Bottom-Up

Lord Brooke’s half

Movement range varies in the spine, with the base having the lowest capacity to rotate and the neck to the largest capacity rotation. Due to this difference, it may be useful to first introduce twisting in the lumbar region (lower back) and upward in the direction of the chest region (middle upper back).

Make sure to twist from there that the chest and ribs expand and twist. The last part of the progress of the torsion should be the rotation of the cervical spine, which is usually when the eye moves slowly in the direction of twisting. This procedure ensures that each section runs optimally.
3. Activate the core, resting shoulders

Increase lotion twist

Trunk muscles, the spine, and to facilitate the movement of the twists. The ignition of the entire core, especially the oblique muscles, abdominal tract, thick erection, help to stabilize and protect the spine during torsion poses.

It is also important to protect the shoulder strap in the turns of yoga because we often take the arms (especially as gasshō, palms touch the heart center). Imagine the contribution of Longe Crescent. You want the resistance between the arm and leg “addictive” to overload you to twist. The twist can not only put too much pressure on the spine, but also on the sensitive shoulder strap.
4. Keep the hips centered

Pose Chair Tour

The hips are important in yoga phrases. We can see this game the powered chair when laying – knees together in harmony, which ensures that the hips are aligned. If one knee exceeds the other, you can drop a hip torsion, which is moving.
Keeping the hips “square” can prevent back pain and increase the rotating potential. Sometimes it is impossible to keep the hips in perfect corners, but just try to reach the femur back and enter the quadriceps.
5. Using accessories

Brooke croissant shot

In standing or sitting poses twisted, try using a block under the lower arm to support the attitude and take the load of twisting. You can play with the vertical or horizontal side of the block depending on your personal rotation.

The key to rotational movements is the stability and ease of both the dynamic rotation process, as well as in static laying. The “feel good” feeling is twists offering a great benefit but putting the back at risk in order to achieve a feeling “feeling more” is simply not worth it.
The next step
5 yoga poses and modifications to avoid back injuries
5 yoga poses and modifications to avoid back injuries
Over speed may occur, especially if we use the arms as a lever to push the deeper rotation. So pay attention to your tricks, slowly and surely progress.