7 twisting yoga poses for beginners and their benefits | XpertsReviews.com

A little twist in life can sometimes do wonders! The same goes for yoga. Think of it this way: Even when you perform a simple standing twist, it can help reduce back fat and love handles. In yoga, there are various twisting poses that involve rotation of the spine and torso. You can do it standing or sitting. But not everyone succeeds in these asanas. People tend to make mistakes like excessive twisting or lack of core muscle engagement. If you are not too sure about doing twist yoga, let us tell you about the best twist yoga poses for beginners that are easy to do and also beneficial for health.

What is a twisting yoga pose?

A twisting yoga pose, also known as a spinal twist or revolution pose, involves rotating the spine while maintaining a stable base. These poses typically involve twisting the torso to the left or right while keeping the hips facing forward, says Himalayan yoga expert Siddhaa Akshar.

What are some twisting yoga poses for beginners?

Twisting yoga poses can range from gentle stretches to other postures like these:

1. Bharadvajasana (the Bharadvaja twist)

• Start by sitting with your legs extended in front of you.
• Bend your knees and shift your weight toward your right buttock.
• Lower your knees to the left and bring your feet to the right, stacking them on top of each other.
• Inhale to lengthen your spine then exhale as you twist your torso to the right.
• Place your left hand on your right knee and your right hand behind you on the floor.
• Switch sides after holding this pose for several breaths.

2. Marichyasana (Marichi Pose)

• Sit with your legs in front of you while keeping your feet flexed.
• Bend your right knee and place your right foot on the outside of your left thigh.
• Inhale, lengthen your spine and raise your left arm.
• Exhale, twist to the right and hook your left elbow on the outside of your right knee.
• Place your right hand behind you for support.
• Hold for several breaths then repeat on the other side.

3. Ardha Matsyendrasana (Half-Lord of the Fishes Pose)

• To do Ardha Matsyendrasana, start seated with your legs extended in front of you.
• When you bend your knees, place your feet flat on the floor.
• Cross your right foot over your left thigh, placing it flat on the floor.
• Inhale, lengthen your spine and hug your right knee with your left arm.
• Exhale, turn to the right and place your right hand on the floor behind you.
• Hold it for several breaths then switch to the other side.

4. Parivrtta Utkatasana (Spinning Chair Pose)

• Start in a standing position and keep your feet hip-width apart.
• Inhale, raise your arms above your head and bend your knees to come into chair pose.
• Exhale as you twist your torso to the right. As you do this, bring your left elbow toward the outside of your right thigh.
• Press your palms together in prayer position.
• Keep your knees aligned with each other and your weight distributed evenly.
• Hold it for several breaths then switch sides.

5. Parivrtta Trikonasana (Revolving Triangle Pose)

• Start in triangle pose, with your right foot forward and your left foot back.
• Inhale, lengthen your spine and place your left hand on your left hip.
• Exhale, twist your torso to the right, extending your right arm toward the ceiling.
• Keep your legs straight and your hips square as you twist.
• Hold it for a few breaths then switch sides.

6. Parivrtta Parsvakonasana (Revolved Side Angle Pose)

• Start in Warrior II pose with your right foot forward and your left foot back.
• Inhale, lengthen your spine and exhale as you twist your torso to the right.
• Place your left elbow on the outside of your right thigh.
• Reach your right arm toward the ceiling, stacking your shoulders.
• Keep your hips low and your front knee bent as you twist.
• Hold several breaths then switch sides.

7. Jathara Parivartanasana (Revolving Abdomen Pose)

• Lie on your back while keeping your arms at your sides in a “T” position.
• Bend your knees and pull them toward your chest.
• Exhale, lower your knees to the right, twisting your torso to the left.
• Keep your shoulders on the ground as you twist.
• Hold for a few breaths then move to the other side.

What are the health benefits of twisting yoga postures?

Twisting yoga poses offer a wide range of health benefits:

1. Spinal mobility

Yoga twists can help increase spinal flexibility and mobility. This can promote better posture and reduce the risk of back pain, says the expert.

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2. Digestive health

You have to make turns, especially in summer when there can be digestion problems. Such poses massage the abdominal organs, which aids digestion and detoxification.

3. Stress relief

Twisting poses can help release tension and stress that tends to be stored in the body. This can promote relaxation as well as a sense of well-being, says Akshar.

4. Improves breathing

When you turn your body to do these asanas, it encourages deeper breathing. This can help increase your lung capacity and the oxygenation of your body.

What are common mistakes to avoid while doing yoga twist?

You can enjoy these health benefits if you do not make the following mistakes:

• Pushing the body too far into the twist can strain the spine and lead to injury. It is important to twist from the base of the spine and only go as far as possible.
• Not engaging your core muscles can make it difficult to maintain stability in the pose and strain your lower back. Keep the core engaged to support the spine and pelvis.
• Excessive arching of the lower back can compress the lumbar spine and lead to discomfort or injury. Keep your lower back long and maintain a neutral spine, suggests the expert.
• Neglecting proper alignment in twisting poses can put unnecessary strain on joints and muscles. Pay attention to the alignment marks and adjust the pose as necessary to ensure proper alignment.

If you have recently suffered a spinal injury or are pregnant, especially if you are late in your pregnancy, twisting poses may be uncomfortable for you. Even people who suffer from vertigo or dizziness should perform twisting with caution.