Why Twisted Yoga Poses Are Key to a Healthy, Flexible Spine – Part 1

Anatomy with Jane

Let's Talk About the Spine ~ Part 1

The Spine & Twisted Yoga Poses

Our spine consists of 5 parts: cervical (neck), thoracic (upper back), lumbar (lower back), sacral (pelvis) and tailbone.

Each part has uniquely shaped vertebrae that dictate their range of motion.

The neck and upper back are designed for rotational movements, allowing us to twist safely. The lower back is not.

The lower back is designed for back bending. The upper back is not.
Read my later blog about safe back bending to know more.

Understanding how the spine moves can help us approach twisted yoga poses mindfully and avoid potential injuries.

Seated twists

When practising twists, especially with the sitting bones rooted to the ground, be mindful not to force the twist into the lumbar spine (the lower back).

Since this could lead to sensitivity or even injury in the SI joint, located in the pelvis. The SI joint plays a crucial role in stabilizing the lower back and pelvic region and we don’t want to cause discomfort and instability.

To protect our spine during seated twists, maintain length along the spine, engage the core and initiate the twist from your navel upwards. This ensures that you're working with the natural rotation of the upper back while keeping the lower back safe.

Reclined twists

Reclined twists allow for movement in the pelvis and hips, making it less likely to force the twist into the lumbar region. So a great alternative for those worried about their lower back.

Let’s cultivate mindful movements in Yoga practice. Listen to your body, be kind to yourself and embrace modifications when needed.

To deepen your understanding of the amazing human body, join one of my Yoga Teacher Training Courses around the world. Preparing you to be your own amazing teacher or guide others in their yoga practice safely and skillfully. For example, my Yin Yoga course on Curaçao in the Caribbean.

Read more info and join my course on Curaçao.