Spinal Twists

Question 1

Ardha Padmasana

seated spine twist

Answer 1

Half Lotus Twist

Question 2

Ardha Sukhasana

seated spine twist

Answer 2

Revolved Easy Pose

Question 3

Marichyasana - Variation 1 & 3

seated spine twist

Answer 3

Great Sage Pose

Question 4

Ardha Matsyendrasana

seated spine twist

Answer 4

Half Lord of the Fishes

Question 5

Parivrtta Janu Sirsasana

seated spine twist

Answer 5

Revolving Head to Knee Pose

Question 6

Parivrtta Parsvakonasana

standing twist

Answer 6

Revolving side (or Lateral) Angle Pose

Question 7

Parivrtta Trikonasana

standing twist

Answer 7

Revolving Triangle

Question 8

Parivrtta Anjaneyasana

standing twist

Answer 8

Revolving High Lunge

Question 9

Parivrtta Utkatasana

standing twist

Answer 9

Revolving Chair

Question 10

Supta Matsyendrasaana

Answer 10

Supine Twist with knee bent

Question 11

Jathara Parivṛttāsana - Variation A & B

supine twist

Answer 11

Revolved abdomen pose

Variation A & B (bent legs/straight legs)

Question 12

Supta Jānu Parivṛttāsana (supine twist)

Answer 12

Supine twist with one knee bent

Question 13

Parivṛttā Uttānāsana

Standing Twist

Answer 13

Revolved Intense Forward Fold

Question 14

In what position is a disc most likely to herniate?

Answer 14

Flexion paired with axial rotation eg. standing twists

Question 15

How do twists aid digestion?

Answer 15

Stimulate the liver, gall bladder and regulates the secretion of bile

Question 16

How do twists aid elimination?

Answer 16

Massages and tones the kidneys

Question 17

Which colon is stimulated when twisting right?

Answer 17

Ascending

Question 18

Which colon is stimulated when twisting left?

Answer 18

Descending

Question 19

How do twists aid reproduction?

Answer 19

massages our reproductive organs sending fresh blood to the area

Question 20

How are twists beneficial for those with Type II Diabetes?

Answer 20

Stimulates the pancreas which regulates our blood sugar levels

Question 21

How are twists beneficial for the spine?

Answer 21

Engages spinal muscles

Sends fresh blood to nourish the spinal column

Question 22

How are twists beneficial for those with asthma and respiratory conditions?

Answer 22

Require deeper breathing and increase lung capacity

Question 23

What endocrine gland is stimulated when we twist left?

Answer 23

Pancreas

Question 24

How do twists effect blood pressure?

Answer 24

Creates intra-abdominal pressure, which is therapeutic for low blood pressure, contraindicated for high

Question 25

Are spine twists therapeutic or contraindicated for scoliosis?

Answer 25

Therapeutic - they correct spinal misalignment

Question 26

Are spine twists therapeutic or contraindicated for hyperkyphosis?

Answer 26

Therapeutic - they reduce it

Question 27

What kind of twists can be performed during pregnancy?

Answer 27

Open twists only

Question 28

Are spine twists therapeutic or contraindicated for acute spinal conditions?

Answer 28

Contraindicated

Question 29

PHYSIOLOGICAL BENEFITS - List 4

Answer 29

* Squeeze soak theory * Release tension through the muscles of the spine * Opens and stretches intercostal muscles and expands rib cage * Massages kidneys and assists in nourishing adrenal glands * Therapeutic for adrenal exhaustion and chronic fatigue syndrome * When stimulating the Pancreas, we also support the production of insulin and glucagon to control sugar levels

Question 30

MAJOR MUSCLES ACTIVATED

Answer 30

* Latissimus dorsi * Trapezius * Deltoid * Serratus Anterior * Transverse Abdominus * Rectus Abdominus * Internal and External Obliques

Question 31

CAUTIONS AND CONTRAINDICATIONS

Answer 31

• Not advised to be practiced whilst pregnant (open twists instead) • HBP • If suffering from a neck injury offer the variation • Not advised if you have a spine injury, offer a gentler twist (depends on pose)

Question 32

SAFE ALIGNMENT FOCUS POINTS

Answer 32

• Find length in spine before rotating to create space to protect SIJ and lumbar spine • Rotate through the thoracic spine to protect lumbar spine • To avoid straining the neck give options for placement – gaze up, neutral or to floor