19/12/2025
For Beginners: 4 Key Points for Safe Twists
Many beginners unconsciously force their bodies to twist, which often leads to a sore lower back and tight shoulders.
The more they practice, the more uncomfortable they feel.
The truth is, twisting is not about force — it’s about sequence.
① Stabilize the pelvis first
Sit evenly on both sitting bones.
When the pelvis is stable,
the spine can rotate safely.
If sitting upright is difficult,
using a yoga block for support is the right choice.
② Lengthen before you twist
Inhale to elongate the spine,
creating space in the lower back.
Exhale, then gently rotate the upper body.
Remember: No length, no twist.
③ Twist from the thoracic spine, not the lower back
Most of the rotation should come from the thoracic spine, not by forcing the lumbar area.
If you feel compression in the lower back,
you’ve gone too far.
④ Let the breath guide you
If you can breathe smoothly,
you’re at the right depth.
If the breath becomes strained or held,
ease out of the pose.
When twists are done correctly,
they don’t exhaust the body.
Instead, the back feels lighter,
the organs are gently massaged,
and the mind becomes calm.
For beginners,
feeling safe is more important than going deeper.
❤️❤️
