Benefits:
- Twisting at the end of the practice helps to restore equilibrium in the nervous system
and release tension in the spine;
- Sarah Powers notes that bringing the bent knee more to the chest can relieve sciatica;
- Tones the stomach and cures gastritis.
Contra-indications:
- If the student has shoulder issues (such as rotator cuff injuries), she may not want to
raise arm to beside the ear or let it float. Arm can be bent or supported by a bolster.
Alternatives & Options:
- Directing the knees lower, or higher, will affect where in the spine the stretch is felt.
Knees high moves the twist to upper back, knees low moves twist more to lumbar/sacrum;
- If shoulder is off the floor, place a bolster under the bent knee to balance the body;
- Student can experiment with the head turning to either side - notice how the sensations change;
- If the student has raised her hand alongside the ear, it could be resting on the floor or on a bolster;
- Twisted Roots - knees can also be crossed as in eagle pose (Garudasana);
- Top leg straight out to the side applies the most leverage, which helps to keep the hips fully turned.
Meridians & Organs Affected:
- Twisting the spine stimulates the Urinary Bladder lines along the spine (the ida and pingala nadis);
- If arm is overhead, three meridians in the arms are stimulated - the Heart, Lung, and Small Intestines;
- Twists always compress the stomach. Also twisting through the rib cage stimulates the Gall Bladder meridians;
- Iyengar says this pose helps the liver, spleen and pancreas.
Joints Affected:
- The shoulder joint, as well as all the tissues in the upper chest, breast, and shoulder are nurtured;
- The lower spine, especially the sacrum, if knee is at ninety degrees to the torso, or lower.
Hold for how long?
Counter poses?
- Hug the knees and rock on back from side to side.
Similar to?
Other Notes:
- An excellent final pose of the practice, because it removes any kinks and knots;
- Student may want to slide right from this pose into shavasana;
- If tingling occurs in the arms or hands, move them lower until the blood flows again. [1]
- Don't push into the twist: relax. Let gravity do the work.
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