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.
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.
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.
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.
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
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
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.
Compression and release during a twist stimulate the lymphatic system – the body’s natural cleansing mechanism. This supports toxin removal on a cellular level.
Paradoxically, although twists relax, they also energize. Improved circulation and unblocked energy flow in the spine help you feel more alive and focused.
The gentle massage of the liver, kidneys, spleen, and other organs during twists supports their proper function.
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.
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.
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.
Symmetry is key
Always twist to both sides, holding the pose for the same amount of time. This keeps the body balanced.
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
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.
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. 💚
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)
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.