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Level 1 Difficulty. Twist 1 trains you in the basics of doing twists. It's also one of the few yoga poses that gives you a good release in the lower back while still being gentle. It can be instant relief for back strain. I use it a lot as an office break.
| | Click here for our Clever Yoga Trick on how to turn your body into a twisting Yoga Pretzel | | Whether you are a beginner, a senior, or an athlete, the basics of the twisting poses are important to learn well. Understanding the fundamentals of twists will help you avoid injury and will allow you to get the most out of the twist, including the best possible extension. Knowing the secrets of the twist will make you look like an amazingly flexible yogi, without having to aquire any extra flexibility at all! Like magic! Twist 1 is the simplist way to understand the principles of how to do twisting poses. Once you're solid on these basics, you can move on with confidence to more advanced twists, like Twist 2 and Twist 3, The Wide Angle with Twist, Twisted Warrior, Twisted Side Stretch, and the Twisted Cobra. | Yoga Snack
A wonderful, quick office break - which you can do seated in a chair, holding on to the back of the chair as you twist. It's a nice in the park or under a tree at lunch time. You can do this in the car - but wait until you're at a red light! And, it's another great TV watching pose! |  |
| | Difference from Twist 2 & 3 Twist 1 is simpler than Twist 2 & 3 and is less demanding. It's less pretzel like, so it's easier to understand how to do it. It also doesn't require flexibility or slenderness in the legs. For these reasons it's popular with seniors and with yogis with round bodies. | Basic Instruction
Start |  | - Start sitting, legs together, arms by your sides.
- Place your right hand on the floor beside your hip.
- Reach your other hand, your left hand, across your lap and gently hold onto your right thigh.
| | Pressing firmly on the floor, push against the floor while twisting your body to the left as much as you can. |  | | Tip Think of this as wist at the waist, not from the shoulder. You're like a wash cloth wringing out - first the waste turns, then the body follows, then the shoulders naturally follow your body as it turns from the waste. | | Finally also turn your head and look all the way to the left. Your body will follow your eyes! | Tip Chase your left ear around and see if you can see it! | | Hold for 2 breaths or until you reach your limit plus one extra breath. Each time you breathe out, see if the twist will increase a little bit. Push gently against your thigh for leverage. | Release
Untwist. But don't remove your hands from their places. | | Pause feeling your muscles let go of the stretch.
Then twist again. See if you can go a little farther this time. | Pause. Repeat.
Do a total of 3 times. | Then switch sides.
Do 3 times on the other side. |
| | Details | | The Big Yoga Pretzel Secret - Elongating Your Spine | Once you are in your starting position, take a moment to feel a little taller in your spine. Imagine your back, neck and head are beads on an elastic thread and someone has pulled very slightly on thread at the top of your head. This should not fee like strain or like working, but you should just feel a little taller. This is called Elongating Your Spine. It is an important part of all twisting poses, back bends and forward bends. It helps reduce injury and increases your ability to twist.
See our Clever Yoga Tricks on the Elongation of the Spine for more details on this concept. |  |  | | Tip In your starting position, when you place both hands on the floor on the left side of your body, start by seeing where your hands naturally come to rest. Don't force it. | Safety Tip
Don't Twist from the Shoulders
Twisting from the shoulders is a common mistake. This will not give you as much of a twist and will strain your lower back.
Discovery - What does it feel like to twist from the shoulders? Experiment with slightly twisting your shoulders but not your back - keep your body facing forward, but turn your head and shoulders only. See how this strains your back? Now try twisting at the waist. Twist at the hips and then let your shoulders follow and then turn your neck to look all the way around - it's a three step process, bottom to top. See how this changes the stretch? | | Common Error - Slouching | | You might not even notice yourself doing this, until you feel the difference! | | Discovery to help you keep from slouching. |  | Sit in the starting position.
Now, before you begin, slouch your shoulders forward.
Round your back a bit.
Then, try the twist. Turn at the hips, turn your shoulders and look all the way around. | How does your upper back feel?
How does your neck feel?
How much of a twist are you feeling in your lower back? | | Return to the starting position.
This time, before you begin, elongate your spine.
That is, imagine that your back is growing slightly, as if you are getting a little taller.
Then, keeping your spine elongated and your neck in line with your back, twist at the hips, turn your shoulder and look all the way around. | How does your upper back feel now?
How does your neck feel now?
How has this changed the twist in your lower back?
How much of a twist did you manage this time? |
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| | Breathing |  |  |  | | | Start in the starting position Breathe in & out a few times, feeling your weight settle and your body relax. | Breathe in growing a little taller, elongating your spine, getting ready to do the stretch. | Breathe out, going into the twist. Hold: Breathe in & out 2 times. Feel your legs and hips sinking into the floor & letting go each time you breathe out. | Release
Breathe out, relaxing the twist & returning to the front. |
| | Click here to go to a routine that helps you prepare to do Twisting poses. | Do this posture at: | | Red Level | Do the steps and enjoy a good stretch | | Orange Level | Do each pose using the Orange Level procedure.
OR for a simpler Orange Level routine:
Pay close attention to breathing in and out at the right time when doing each posture. | | Yellow Level | Match movements with the breath
For each step of going into and out of the pose:
Start the movement and the breath at the same time
Pace them together
End the movement and breath at the same time |
| Benefits: Loosens & strengthens lower back, shoulders, neck, sides of chest.
Time to Do: 3 minutes
Body Parts Used by This Posture: Lower back, shoulders, neck, sides of chest.
Build Up to This Posture with: Leg Over, Elbow to Knee 2, Neck Stretch 1 & 2
This Posture Builds You Up for: Twist 2, 3; Elbow to Knee 2, 3; Leg Over; Triangle, Cobra Extension; Rishi's Posture 1, 2, 3
Energy Center Used: Belly, Solar Plexus
Who Should Not Do This Pose Pregnant women - it compresses the belly too much. However, you'll hardly need the warning, since there's not much chance you'll want to do it after the fourth month! | | |
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