Twists in yoga: a natural way to support spinal health and improve digestion

Why are twists so effective?

Twists work by gently “wringing out” the spine, which activates the deep stabilizing muscles and mobilizes the joints. It’s like a refreshing reset for the whole body – imagine a wet cloth you twist to squeeze the water out. A twist works similarly on your body, helping to “wring out” tension and stagnation.

Digestion – the first thing you’ll notice

One of the most noticeable benefits of twists is their impact on the digestive system. When you twist your torso, you gently massage all the abdominal organs – the stomach, intestines, liver, pancreas. This natural massage:

• Stimulates intestinal peristalsis – bowel movement becomes more efficient

• Supports toxin elimination – the body gets rid of unnecessary substances more easily

• Improves blood flow to digestive organs – providing more oxygen and nutrients

• Relieves bloating and constipation – natural relaxation of abdominal muscles

• Reduces discomfort after meals – supports food digestion

Many people notice that regular practice of twists naturally regulates bowel function and improves overall well-being after meals.

A healthy spine – the foundation of well-being

Our spine is not just a bone structure – it’s a complex system of vertebrae, discs, muscles, ligaments, and nerves. A sedentary lifestyle quickly reduces its natural mobility. Twists help change that.

Nourishing the intervertebral discs

Discs between the vertebrae have no direct blood supply – they receive nutrients through fluid diffusion. Movement during twists works like a pump, “pressing in” nutrients into the discs and removing metabolic waste. It’s like naturally lubricating a mechanism – keeping the spine flexible and healthy.

Mobility and flexibility

Regular practice of twists:

• Increases range of motion in the spine

• Stretches the paraspinal muscles

• Mobilizes the facet joints

• Improves posture

• Helps correct muscle asymmetries

Releasing tension

It may sound strange, but our emotions and stress literally “store” themselves in the muscles along the spine, especially in the lumbar area. Twists help:

• Release chronic tension

• Free blocked energy

• Improve nerve conduction

• Reduce stress-related back pain

Reducing tension and stress

Twists are a true moving meditation. During the practice:

• The parasympathetic nervous system activates – responsible for relaxation and regeneration

• Deep breathing during twists stimulates the vagus nerve, which regulates stress response

• Attention shifts inward – a natural form of mindfulness

• Physical tension melts away – which automatically affects mental state

Many practitioners describe a feeling of “inner spaciousness” after twists – as if the body and mind can finally breathe freely.

Additional health benefits

Detoxification

Compression and release during a twist stimulate the lymphatic system – the body’s natural cleansing mechanism. This supports toxin removal on a cellular level.

Energizing effect

Paradoxically, although twists relax, they also energize. Improved circulation and unblocked energy flow in the spine help you feel more alive and focused.

Support for internal organs

The gentle massage of the liver, kidneys, spleen, and other organs during twists supports their proper function.

Most important: safety and respect for your body

This is absolutely key – twists should feel comfortable, not painful. Yoga is not a competitive sport; it is a practice of awareness and respect for your own body.

1. Don’t compare yourself to others
   Every body is different. Someone may twist like a corkscrew, and you barely turn your torso – and both practices are equally valuable. Your practice is your journey.

2. Progress gradually
   Start with gentle twists in seated or supine positions. Over time, you can try more advanced variations. The body needs time to adapt.

3. Symmetry is key
   Always twist to both sides, holding the pose for the same amount of time. This keeps the body balanced.

How to practice safely?

Basics:

• Warm up before twisting

• First lengthen the spine upward, then twist

• Twist on the exhale

• If it hurts – stop. Discomfort is okay; pain is not

• Do both sides for the same duration

• Wait 2–3 hours after a meal

When to be careful:

If you have spine issues (disc disease, herniation), osteoporosis, are pregnant, or have a recent injury – talk to a doctor or physiotherapist first.

If you feel sharp pain, tingling, or numbness – stop immediately.

My advice

Don’t overcomplicate it. Do a few gentle twists every day – in the morning in bed, at work, in the evening. Listen to your body and don’t push your limits. This isn’t a endurance test – it’s a gift to yourself.

Try it for a week. You’ll notice a difference in digestion, posture, and tension.

This is my personal experience, not medical advice. If you have conditions – consult a professional. 💚

Disclaimer

This article is for informational purposes only. If you have any spinal conditions, health issues, or doubts – consult a doctor before starting yoga practice.

Sources / Suggested reading:

B.K.S. Iyengar – "Light on Yoga"
B.K.S. Iyengar – "Light on Pranayama"
Judith Hanson Lasater – "Relax and Renew"
Leslie Kaminoff – “Yoga Anatomy”
Światło jogi (PL edition)
Research on vagus nerve stimulation through breathwork (e.g., Breathing Regulation and HRV, 2018)

On a side note

What I share here is my personal reflection and knowledge from various sources — not medical advice. Every body is different, so if you have health issues, hormonal concerns, abdominal pain or other symptoms, it’s always best to consult a doctor or specialist. Listen to your body and treat this information as inspiration, not diagnosis. 💚

The articles I create are my way of deepening my knowledge about yoga, bodywork, anatomy, and the mechanisms behind how and why our body responds the way it does. I’m not medically trained — these texts are more like my personal knowledge base and a space for conscious growth.