![]() Twists squeeze the diaphragm, which can make your breath feel strained. Next, bring your attention to your breath. Are they tight? Do your shoulders rest comfortably on the mat? Try to consciously release any stiffness you feel in your back muscles by allowing your spine to settle into the floor. Stay for a minute to feel and observe your back muscles. Notice how your shoulders stay on the floor while the movement of your hips and legs rotates the spine, much like turning a corkscrew. Allow your knees to drop loosely, taking your hips and lower torso with them into a simple spinal twist. ![]() ![]() Keeping your shoulders on the mat, exhale and let your knees fall to your right. Relax your arms along the floor at shoulder level. Move into constructive rest by bending your knees and placing your feet flat on the floor. Don’t underestimate the power of moments like these to create an atmosphere of openness, curiosity, and flexibility. Take a minute or two to recline on your back, relaxing your muscles, your breath, and your mind. After warming up with a few Sun Salutations, lie down and begin your exploration with two supine poses. Though Revolved Triangle is typically practiced as part of a standing sequence, coming to it from a series of gradually deepening twists will help imprint muscle memory of the two varieties of rotation, which will help you demystify this asana. I’ve noticed that keeping my pelvis square has reduced the sacroiliac strain I used to feel after doing Revolved Triangle. You might find that a stable pelvis gives you more leverage and actually increases the degree of rotation in your spine. But turning the torso further doesn’t mean that you are rotating each individual vertebra more.Įven if you’re accustomed to dropping your back hip, try keeping your pelvis fixed and observe the difference in the way your body feels. When you do the pose this way, you may feel as though you’re getting a deeper twist, because it enables you to turn the torso more. You may have learned to initiate the twist from the pelvis by dropping your back hip toward the ground. Keeping the pelvis stable is not easy, and it’s a detail that is often passed over in Revolved Triangle. ![]() Keeping your pelvis stable and square toward the floor (with the hip bones horizontally and vertically even) will help you do this. The key to feeling grounded is to root strongly through your feet. But the effort it takes to rotate the spine often uproots the back leg, which can throw you off balance and create anxiety about exploring the pose. In Parivrtta Trikonasana (Revolved Triangle Pose), your pelvis stays neutral while your shoulders rotate. When you deconstruct the architecture of spinal twists, you can see that they typically come in two varieties: You either keep your shoulders fixed while the pelvis rotates the spine, or vice versa-you keep the pelvis fixed and use your shoulders to help you turn the spine. Clearly, twisting poses play a key role in gaining and maintaining spinal health, but the most gratifying benefit may be the simple sigh of relief they can evoke after coaxing tension from your back muscles. When you twist, you also compress and squeeze the spinal disks, which improves circulation and nourishes tissues that are critical to having a supple spine. This tones the muscles of the torso, restoring mobility and balance on both sides of your spine, which may improve your gait and boost the power of your limbs when performing everyday tasks that involve pushing, pulling, or turning. When you do twists, the muscles on the left and right sides of the torso work together to produce enough torque to turn the spine. Twisting poses-whether seated, supine, or inverted-can maintain and even enhance your ability to rotate your spine. Without access to the full range of motion in your spine, your life becomes very limited, but when your spine is strong and supple, you radiate well-being. If you’ve ever had back spasms or a crick in your neck, you know how debilitating it is when you can’t turn sideways. You probably take such movements for granted most of the time, but imagine being unable to do them. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!Įvery time you walk across a room, reach into the back seat of your car, or pass a dish at dinner, you rotate your spine.
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