Many yoga poses are twisting poses, which make people feel extremely happy both physically and mentally. These twisting poses make us deeply feel the motion of the spine-rotation, torsion, extrusion and stretching, which relaxes all tissues located in the midline of the body.

Many people think that twisting is a very simple posture, but it is not that easy. Whether the reversal is top-down or bottom-up, this is the question that Lao Chun teases.

If the spine is twisted incorrectly, it will cause injuries to the spine, shoulder straps and chest, as well as indescribable pain in the back and neck. Why is this happening?

Due to the torsion of the whole spine and cavity column, the rotation degree of cervical curvature is greater than that of thoracic curvature, and the rotation degree of thoracic curvature is greater than that of lumbar curvature. Because the cervical vertebra is the most movable part when twisting, when the trunk of the body is stiff or the movement of the sliding shirt is blocked when twisting, turning the neck often becomes the main movement, thus limiting the complete relaxation and exertion of other parts of the trunk of the body, resulting in the unbalanced movement of the cervical vertebra, thoracic vertebra and lumbar vertebra. The chest curve is also boring in this case.

When twisting, it is often difficult for the cervical and thoracic vertebrae to wait for the rotation of the body. The body will move through excessive leverage of the upper limbs, excessive contraction of the neck muscles, unstable shoulder strap structure and excessive rotation of the pelvis. These compensations will lead to increased tension and dysfunction in the neck, back and shoulders.

Therefore, when doing a cautious vertical twist, you should start from the abdomen, then transition to the trunk and finally the neck. Twisting from the abdomen can connect the upper end of the thorax and pelvis, so that the ribs will not be weak, vertically inward to the abdomen, and the ribs will not be everted because of the extension of the body. In the connection between ribs and pelvis, the abdominal oblique muscle is in the main position of rotation. The transverse abdominal muscle can support the spine, especially when the body leans forward weakly or overstretches, and the ribs are everted, the transverse abdominal muscle will quickly participate in the support. This helps to prevent spinal collapse.

Yoga twist starts from the abdomen. Whether you are sitting, standing or standing upside down, you should focus on your navel. First, you should keep your nose and navel in a straight line. Doing so can gradually practice the flexibility and strength of the body, improve the balance ability of the body and avoid physical injury.