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).
Windshield wiper the knees a few times side to side.
Windshield 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.
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.
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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Catherine Tingey
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 31 years and teaching privately for 11 years.
About the Author
Catherine Tingey+ 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 31 years and teaching privately for 11 years.
