Contraindications: Again, those with herniated discs or chronic back pain should consult a doctor for permission before attempting these positions. Also, prenatal students should not spend any extended period of time (more than a few seconds) lying on the back or performing deep twists such as described in this week's post. [If requested by a "follower," I will post the instructions for safe and gentle prenatal twists in the future.]
Before moving to a position on the floor, read the entire description of this "Supine Twist" while seated at the computer in order to prepare for the dynamics of any twisting position. Seated twists are more difficult to practice safely because the weight of the upper body is pressing down into the lower vertebrae where back pain often originates. This is the reason that it's safer to practice a "Supine Twist" before attempting any seated version in which spinal extension is crucial.
Before moving to a position on the floor, read the entire description of this "Supine Twist" while seated at the computer in order to prepare for the dynamics of any twisting position. Seated twists are more difficult to practice safely because the weight of the upper body is pressing down into the lower vertebrae where back pain often originates. This is the reason that it's safer to practice a "Supine Twist" before attempting any seated version in which spinal extension is crucial.
- Physically---In all twisting postures there are a few key concepts that are helpful to understand in order to avoid injury to the sacroiliac joint around the sacrum, which is located just above the tail bone. Since the sacroiliac joint is a ligament and not a muscle, it does not expand and contract like muscle tissue. Over stretching any ligament can result in permanent damage and a loss of support for that particular joint. Therefore, it's important to initiate any twisting movement of the hips from the base of the tail bone as one single unit to avoid over stretching the ligaments on either side. This means that when twisting the leg or legs toward the left side of the body, the right side of the sacrum is mindfully pressed toward the left and in toward the navel. We twist first to the left because the right thigh compresses the right side of the abdomen where the ascending large colon can be massaged to encourage movement of toxic wastes through the intestinal tract. Then when we twist to the right the descending colon is massaged to encourage a down-and-out movement of the bowels. Irregularity can create bloating and uncomfortable compression of the sciatic nerves as they exit the lumbar and sacral plexus at the base of the spine, so performing twists every morning can help to alleviate pressure in the abdominal cavity.
- "Supine Twist" (Jathara Parivartanasana, one-leg variation) After performing abdominal strengthening "Upward-Facing Extended Legs" and "Boat Pose" (See the 2/1 and 2/7 posts.) to become familiar with the abdominal and pelvic floor locks, and then practicing the "Hip Openers" (See post from 2/13.) you will be ready and in a lying down (supine) position to begin the internal rotation (toward the center) of the hips. With the sacrum and the back of the left leg pressing straight into the floor, draw the ball of the right foot toward the right shoulder with the hands or a strap, or clasping the fingers around the right shin to do this, inhale and lift both the pelvic floor and the abdominal locks to support the sacroiliac joint before twisting. On the next inhalation, draw up the "locks" for sacral support and extend the arms out to the sides like wings with the palms facing upward. On an exhalation with the "root locks" still engaged, release the right foot onto the left thigh with an internal rotation (toward center) and then slowly roll the right knee to the left side of the body, at first twisting only the lower spine like a spiral staircase to the left. It's very important to get the hips stabilized to the left before moving the upper body toward the right. It's fine if the right shoulder is suspended in mid-air until the twist deepens with each inhalation by spiraling the upper body toward the right from the waist upward. The neck and head are the last to move toward the right and away from the right hip, which is held in opposition toward the left. Eventually the gaze point (drishti) will slowly shift down the right arm toward the right thumb as the right shoulder and then the right ear release closer to the floor
Inhale and draw up the pelvic floor and abdominals before rolling back to center by bending both knees and hugging them toward the shoulders on an exhalation. To prepare for a twist to the right extend the right leg straight onto the floor and allow the left foot to rest lightly on the right thigh. Remember to stabilize the left knee on the right side of the body before twisting the upper torso to the left, beginning at the waist and then moving upward toward the shoulders and neck.
- Mentally---In all spinal twists, it is crucial to be present in each breath and body sensation so that the sacroiliac joint is not compromised by forcing a twist to go deeper than the body is ready to perform. It's also helpful to practice truthfulness---one of the yamas called satya---mentally accepting that one side of the body may be tighter than the other, and therefore, the range of twisting motion on that side may be more limited. Never force the body beyond the place of maximum resistance before pain (called "your edge") by moving deeper into a position that could damage joints, muscles or connective tissue.
- Spiritually---To bring a spiritual lesson into twisting postures, as I practice them I am reminded how often the physical body desires to go one way while the head knows that the other direction is more in line with God's purposes for our life. An example of this struggle can be found in Psalm 51, which describes David's struggle with his physical desires that led to adultery with Bathsheba. Spiritual strength to resist temptation can be experienced by keeping the eyes and mind focused on the strength from our God who is present with us at all times, even when we're not aware of that presence. Plug in, and connect with that powerful source of strength from a God who understands temptation.
While holding this "Lying-down Twist" for 5-10 breaths on each side, try repeating this mantra: "Not my will, but Thine be done, Lord." This practice just might reinforce your "higher" desires to be obedient to your God-installed conscience instead of those often destructive desires of the flesh. Namaste and may God be with you. plf
[Please feel free to make comments or suggestions for all postings.]
