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Level 1
10 min

Twist Tutorial

Hatha | By Jason Crandell on Mar 30 2012
Make sure that you are getting the most from this all-levels, utilitarian twist. This tutorial will prepare your hips before showing you the optimal alignment, pelvic position and various arm-positions needed to maximize this posture’s benefits.

Description

Make sure that you are getting the most from this all-levels, utilitarian twist. This tutorial will prepare your hips before showing you the optimal alignment, pelvic position and various arm-positions needed to maximize this posture’s benefits.

Comments

  • Brian Totten     Nov 30th, 2013
    jason,
    i've really enjoyed your classes i've taken so far. I need help with the pidgeon pose you used for warm up here and in your hamstring class. i can't get my front knee anywhere near 90 degrees, not even quite 45 degree. and then my front hip is still off the floor. how should i position myself/support myself until i can get closer to what you're showing? thanks
  • Michele Rosen     Oct 16th, 2013
    Very helpful!
    • Jason Crandell     Oct 16th, 2013
      Thanks Michele.
  • dar carman     Sep 22nd, 2013
    here I am again relearning twisting...could you speak a bit about the hip points in twisting. Thanks so very much for sharing your talents and humor, Dar
    • Jason Crandell     Sep 22nd, 2013
      Dar - Generally, I'm in favor of initiating most twists by slightly rotating the pelvis in the direction of the twist. The movement of the pelvis initiates fb's, bb's, side-bends, and twists. The degree of rotation of the pelvis, though, is pretty minor.
  • Mia Mironov     Feb 11th, 2013
    Namaste:)
    • Jason Crandell     Feb 11th, 2013
      Namaste Mia
  • Jason Crandell     Oct 16th, 2012
    Lisa - thanks! Glad you found this helpful. I'll add your request to my list.
  • lisa bowers     Oct 16th, 2012
    Jason... this was too cool ! love the small work and focus on learning about the pose. Fantastic for a beginner trying to learn more with out a lot of time . Thanks so much and more short beginner bits like this please !!!
  • Yasmine Shereen     Sep 22nd, 2012
    great tutorial, but my knees are just not comfortable in this pose. :( any thoughts for someone with pretty limited flexibility?
    • Jason Crandell     Sep 24th, 2012
      Yasmine - its always challenging to give advice about discomfort without actually seeing you in the pose. That said, you could try sitting on a block and putting a folded blanket or towel under your bottom knee.
  • Jennifer Pittam     Aug 26th, 2012
    Thank you Jason. Found this to be a useful tutorial as I have knee issues which may be permanent now (or perhaps not, with yoga). It was helpful to practice this so carefully, saving my knees and working my back. Thanks again.
  • Jason Crandell     Apr 10th, 2012
    Leah - Sorry for the delay. But, YES, you could easily injure the SI joint and the surrounding tissues by rotating too strongly. Be sure that the degree of intensity is reasonable.
  • Leah      Apr 5th, 2012
    Jason, is there a possibility of injuring the SI joint if one twists too strongly from the bottom, even though the lumbar V. rotate very little? thank you !
  • Jason Crandell     Apr 5th, 2012
    Leah - my pleasure!!!
  • Leah      Apr 5th, 2012
    again. GREAT tutorial =& no words to express my gratitude for your precious time with answers to questions. the reason why i asked is because i am wondering if there is a possibility of injuring the SI joint if one twists too strongly from the bottom, even though the lumbar yes rotate very little. Ever so grateful - questions all the way from Japan. . .
  • Jason Crandell     Apr 5th, 2012
    Leah - The lumbar spine rotates very, very little. We get much more rotation from the intersection of the lumbar and thoracic spine and above. That said, the "sense" of twisting--or the initiation of twisting--can come from lower. Truth be told, I experiment a lot in my twists regarding where I am initiating the action from or what I'm focusing on. That said, the actual movement of the spine is more in the middle and upper segments.
  • Leah      Apr 3rd, 2012
    Great and very helpful Jason. One question. Can you please say a little more bit more about where one actually begins the twist from? Does one keep the lumbar still (sacrum and lumbar simply rising up) and then begin twist from T-12? or? You mentioned from the lower back, floating rib-diagonal line to the right (if twisting to the rt) - so, then you begin the twist from L-5? Thank you for this clarification -
  • Jason Crandell     Mar 31st, 2012
    Dar - Thank you so much!
  • dar carman     Mar 30th, 2012
    just what i have been waiting for..thank you peace,dar