Revolved Poses are my favorite core strengthening poses because they build flexibility at the same time as strength, and because they work the entire core, not just “the yabs.” Keep yourself healthy for many more twists to come by following these three rules:
- Stabilize your pelvis by drawing your hips toward one another: I know, my class today collectively got their Scooby faces on for this one. They’ve grown used to me giving the instruction to press their sitting bones or upper legs apart, but drawing together? Eyebrows go up, spines come out of poses, lips purse. No problem: same muscles as pressing the legs apart, but draw together. Draw pelvic floor up…. yes, this is the beginning of Mula Bhanda.
- Inhale, lengthen the spine by lifting the ribcage up equally from the pelvis,
- Exhale, begin to turn from deep in the belly. Drawing your core muscles closer to center, draw one side back and draw the other closer to mid-line. (Find your mid-line by drawing all your muscles close to center on each of 7 successive outbreaths.) After you’ve turned in your belly, begin to use internal – not external, like pressing away – shoulder strength to turn through the thoracic spine, and only then turn your head.
Revolved poses are regenerative alone, and can be used to counter-pose both back and forward bends. Great for digestion and releasing low back and hips, they make for a great night’s sleep. Move slowly and with deep respect for your whole body and your intuition, and you’ll be twistin’ the night away.
- The Twist Hit Number One 50 Years Ago This Week (blogcritics.org)