Basic Twist Poses Part 1: Twists That Heal (Not Hurt) Your Spine
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Basic Twist Poses Part 1: Twists That Heal (Not Hurt) Your Spine
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Twists are essential for spinal health and fall prevention, but most yoga students twist incorrectly—creating low back pain and SI joint dysfunction instead of the mobility and freedom twists should provide.
In this episode, we break down why the standard cue "initiate from the lumbar spine" is dangerous, how to distinguish between a safe "turn" and an isolated "twist," and why your core engagement matters more than how far you can rotate.
You'll learn:
- Why your lumbar spine barely rotates (5-15 degrees) and where you SHOULD be twisting
- The difference between SI joint pain vs lumbar pain (and why it matters)
- How to lengthen on the inhale to prevent vertebral grinding
- Core activation cues that actually work (what you should FEEL)
- Warm-up sequences for safer twists
- Open vs closed twists: when to use each
- Why elderly people lose arm swing and shuffle (and how twists prevent falls)
- The "block between legs" technique for isolating thoracic rotation
Perfect for yoga teachers seeking evidence-based cueing and students dealing with twist-related pain or limitations.
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