Help Out Your Detox with this Twisting Sequence

“Well, shake it up, baby, now. Twist and shout. C’mon c’mon, c’mon, c’mon, baby, now. Come on and work it on out” ~The Beatles

Song stuck in your head now? Okay, good! Moving onto our twisting detox with this song in mind! These lyrics can answer the question to why twists are so good for you. They help shake it up and work it on out. In slightly more graphic terms, they help shake up your digestion to work it on out of your system. Yup, I mean out of your body completely. New “twist” on the song now!

During my teacher training our teacher actually turned this song on before our twists workshop and had us all dancing around before we started the lesson. So, now this song is forever paired with yoga twists in my mind. There are five major reasons you should do a twisted yoga sequence:

1) Digestion

As I mentioned above, twists can help get you functioning properly. When you twist you are compressing your organs and decreasing circulation. As you release, Fresh blood will flood your digestive organs bringing in oxygen and nutrients. Increasing the blood flow increases the ability for the organs to function. Pretty much your own personal probiotic!

2) Detox

Along with the increase in blood flow and nutrients to your organs, this can help cleanse the cells and remove any built up toxins. You can help move any stagnant impurities and gas through your digestive tract giving your system a squeaky clean wash.

3) Spine Rotation

The muscles surrounding the spine can become stiff over time, especially if you are sitting a lot. There will be a decrease in range of motion as well as blood flow and fluid. Twists help keep the spine mobile and let spinal fluid and blood flow easily.

4) Reduce Back Pain

Along with getting the spine mobile, twists can help strengthen the muscles that run up and down the spine. Upon doing this, it will reduce back pain, giving some sweet relief to your back.

5) De-Stress

Yoga itself relieves a huge amount of stress, but twists themselves relieve a lot of the physical stresses we put on our bodies. Most people hold tension in the their shoulders, chest, and back. Twists help to loosen all that up and relax the body into a less stressful state.

Try this Twisting Detox!

Now that the holidays are over and we’re away from the temptations of all that food, it’s time to grab your mat and get ready to detoxify yourself! Start off with a few sun salutations to get your body and muscles warm.

1. Comfortable Seat with Twist (Sukhāsana with Twist)

Begin seated, and cross one lower leg in front of the other, bringing your heels under your knees and keeping your feet flexed.
Root into your hips to lift your chest and keep your spine tall.
Bring your arms overhead and rotate to your left. Rest your right hand on your left knee and your left hand on the floor behind you.
Lift your chest and draw your navel into the spine.

2. Crescent Pose with Twist (Añjaneyāsana)

Begin in Downward Facing Dog. Bring your right foot in between your hands. Your right knee should be at a 90-degree angle.
Keep the back leg strong and extended.
Move your left hand close to your right foot and bring your right hand to your knee. Engage your lower belly to extend your lower back and revolve your chest towards your knee.
Extend your right arm to the sky. Keep your shoulders stacked and pressing away from each other.
Repeat on the opposite side.

3. Revolved Triangle Pose (Parivrtta Trikonāsana)

Start in Tādāsana, Step back one leg length with your left leg and turn your left foot outward 45 degrees, aligning your heels.
Square your hips forward and place your right hand on your hip.
Lift your left arm up into full extension and lean forward, keeping your back flat and arm reaching straight out in front of you.
Place your left hand on the floor at the outer edge of your front foot.
Extend your chest, then press your left hand into the floor to spiral your chest open. Extend your right arm straight toward the ceiling.
Stack your shoulders and gaze upward.
Repeat on the opposite side.

4. Wide Leg Forward Fold with a Twist (Prasarita Padottanasana)

Start with your feet parallel and one leg-length apart.
Put your hands on your hips and engage your quads
Keep rooting yourself in the outer edges of your feet as you hinge forward from your hips, moving your hands to the floor shoulder-width apart.
Inhale as you extend your chest and place your hands underneath your shoulders.
Place your left hand in the center of your mat, underneath your chest.
Press the ground away as you reach for the ceiling with your right hand. Twisting toward your right leg.
Keep your shoulders away from your ears.
Repeat on the opposite side.

5. Half Lord Of The Fishes Pose (Ardha Matsyendrāsana)

Begin seated, with both knees bent and the soles of your feet flat on the floor.
Keeping your left knee bent, lay your outer thigh on the floor and bring your foot to rest next to your right hip.
Cross your right foot over your left knee so it rests to the outside of your left upper thigh.
Sit tall and reach up with your left arm as you inhale.
As you exhale, drop your left arm to the outside of your right thigh.
Bend your left elbow.
Place your right fingertips beside your right hip, behind your tailbone.
Press your left arm into the outside of your right knee to spiral your chest open without moving your hips.
Gaze forward or past your right shoulder.
Repeat on the opposite side.

To wrap up, or should I say unwind, this routine will help improve flexibility in the spine as well as improve digestion after all those holiday goodies. Are there other twists that you like to do? Let me know what asanas you like or how you liked this sequence!