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Asana Analysis Private Yoga Instructor Santa Monica Los Angeles Pinwheel Twist

Published on September 8th, 2022 | by Catherine Tingey

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Pinwheel Twist

Pinwheel Twist

Twists are a broad category in yoga. There are seated, standing and reclined twists.

This is one of my favorite twists for tight hips and IT bands. If you follow the warm up directions below, it is a gentle way to introduce mobility into the outer hips.

It can also be therapeutic for mild low back pain.

Runners and golfers also love this Pinwheel Twist, as does anyone who sits a lot.

WARM UP DIRECTIONS

Lay on your back and hug the knees into the chest.

Rock side to side.

Place the feet on the floor, slightly wider than the hips.  (A nice alignment cue is to place the feet at the outer edges of the mat).

Private Yoga Instructor Santa Monica Los Angeles Pinwheel TwistWindshield wiper the knees a few times side to side.

Stop on one side, allowing the knees to sink. Breathe.

*If you feel pain here, see Modifications below. Add a bolster and/or block.

Private Yoga Instructor Santa Monica Los Angeles Pinwheel Twist

WORK IN THE POSE

You can open the arms into a T-shape, palms up.

You can turn your head in the opposite direction of your knees.

DEEPEN THE POSE

Place one foot on the outside of the other knee.

Private Yoga Instructor Santa Monica Los Angeles Pinwheel Twist

CONTRAINDICATIONS

  • Low back pain

  • SI (sacroiliac joint) pain

  • Hypermobility in pelvis or SI joints

MODIFICATIONS

Place a bolster under the knees or a pair of blocks on the floor and then the bolster on top.

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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 30 years.


About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 30 years.



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