One of my cherished yoga students nicknamed me “Charlie-with a twist”

Even at the start of my career teaching Yoga I had a strong passion for twists. I often say twisting or revolved triangle is my favorite posture. After teaching yoga for fifteen years I developed a system for implementing twists.  My method was a different approach to sun salutations.

So… basically a common feature in all of my classes was to take a basic sun salutation…

and add a twist to…

Every… Single… Posture.

After a warm up we will do a couple standard sun salutations. Then, to get the body moving on as many planes as possible, we do my twisting series. You’ll find that it only takes a little creativity to add a twist in any posture you like.

Is there a certain way you personalize your practice? Let us know below!

 

This is how my basic twist posture series would go.

 

Mountain posture

Reach to the ceiling and twist evenly to the left and the right taking several deep breaths on each side.  This is beneficial because you encourage the most length possible in the spine while twisting.  Also you are unable to use the arms as levers to power the twist in any way.  This makes you have to completely rely on the core muscles in the back and abdomen.  Try as best you can to get every vertebrae engaged in this twist, all the way from the base of the spine at the tailbone to the base of the skull where the neck meets the head.

 

Forward bend

Reach as far to the floor as possible, then walk or reach your hands around to either side of the feet, making sure to breath deep on each side.  Focus primarily on the most complete exhale possible as the outward breath corresponds magically with both forward bends and twists.  Squeeze every last drop of air out as you exhale here.

 

Twisting warrior and lunging twist

Step either foot back into a lunge.  First bring torso vertical or perpendicular to the ground.  Place hands in a prayer and twist from your center towards the side of your forward leg.  After several breaths you may place the forward elbow on the front knee .  Pressing in for leverage here, attempt to stack the shoulders up, having the collar bone perpendicular to the ground.  Also we enjoy a straight line through the forearms.

downward dog

Of course many of you know the basic things to think about in a standard downward dog but I’ll run through a few points just for posterity.  Arms in line with straight back.  Palms pressed in evenly to the ground.  Knees straight heels towards the ground.  There are various subtle variations in this pose that can be employed but that is outside the scope of this post.

 

 

reach right hand back to left foot and then switch.  While twisting on either side attempt to draw the back shoulder back as far as possible.  This will bring the collarbone in alignment with your mat.

Move forward into plank, twist only the neck.  look to the left and right

Cobra

Rising into cobra you will strive for an even backbend through the entire spine so that too much force is not placed in any particular vertebrae.  Look over your shoulder to begin the twisting part in the neck, then you can add a bit more by bringing your shoulder back and twisting some in the upper back.  Less twisting will occur in the lower back in this variation.  Legs can be together or apart as different benefits come from each.  However, you do want even pressure throughout the palms (which Sommer is not doing here ;-P)  See how her palm is ‘tented’ or the knuckle behind the index finger is lifted? Please try to avoid this.  Of course we will practice on both sides.

child

draw back  – relax

It is important to make use of resting postures while doing a vigorous series.  This lets the body return to a state of equilibrium so that you can get the most out of every pose.

 

We can transition here by arising to downward dog then doing the opposite side of our warrior and lunging twists.  If you completed both sides upon entering the salutation you can simply step or jump both feet forward and arise for the final couple postures in this twisting series.

Twisting Backbend

Arise into standing back bend. Reach one hand down to the back of the leg and then the other.  Please be careful with this posture.  Backbends have a certain level of inherent danger, and adding a twist, if you’re not prepared, can increase chance of injury.  To keep yourself safe make sure that you have proper engagement of the legs and there is not excessive anterior pelvic tilt.  Backbend evenly through the entire spine.  The previous cobra is a twisting backbend where the twist is almost entirely upper back.  Standing however, there is a great possibility and opportunity for both twisting and backbend in the lower back.

chair pose

Bend from the knees, hips, and ankles, keeping the spine straight and long.  Place left elbow on outside of right thigh.  and vice versa for the opposite side.  Remember to focus predominantly on the exhale as this will increase your twisting capacity.  Lengthen the spine on inhale, twist further on exhale.  Work towards stacking up the shoulders making the collar bone straight up and down.  Smile, enjoy your life, and know that you are beautiful.  You’ve just completed your first twisting sun salutation.

 

Twisting wrings out your guts. It is considered very cleansing. It puts pressure on internal organs and strengthens them. Another thing I like about twists is that it changes your paradigm and tests your balance. Messing with the equilibrium you have to adjust your consciousness.  It has been said that if you’re physically strong with twists, you are mentally prepared to more effectively change directions in life, which helps for navigating the choppy waters of existence.

Special thanks to the talented and amazing Sommer Gentry, for superbly demonstrating all the postures for this post.  Sommer is an award winning dancer and has a strong background in physical awareness.  She is also a brilliant mathematician who has displayed astounding mental prowess on Fox’s Superhuman season 1 episode 7.  Sommer teaches math at Naval Academy in Annapolis.