Spinal Movements Sequence (Part 20): Creating Core Stabilisation by Active Spinal Twisting Movements

Simon Borg-Olivier in Eka Pada Baddha Parivrtta Parsvakonasana

Simon Borg-Olivier in Eka Pada Baddha Parivrtta Parsvakonasana

This video is Part 20 of a YogaSynergy Spinal Movements Sequence taught by physiotherapist and Director of Yoga Synergy, Simon Borg-Olivier, which he teaches in person in courses throughout the world as well as Online in courses at RMIT University and Online in courses at YogaSynergy called Yoga Fundamentals and Applied Anatomy and Physiology of Yoga.

Edited Video Transcript and Notes:

“I begin a twist to the left side by pushing left sitting bone forward and right armpit forward to the left. I move the right elbow to the left and the left knee to the right. That reciprocally relaxes the outer left hip and outer right shoulder which makes it feel less like a stretch and more like a movement. Then I can come straight into the pose or kneel, this side I’ll choose not to kneel, and take the shoulder past the knee.(It is even more effective if you subsequently go into a side spine bending and spinal flexion movement (without initially flexing the hips).The left hand can come towards the floor and over the head. But, it’s important to appreciate that as you start to twist to the left automatically the abdomen becomes firm. It does so because there are two sets of opposing muscles around the abdomen which are like circular muscles. There are the external oblique muscles and the internal oblique muscles on both sides. External oblique muscles you can see by expanding the chest like I’m inhaling but not, and then tighten the abdomen like I’m exhaling but not. You’ll see the muscles of exhalation are generally three sets of muscles. The transverse abdominis, the deepest muscles of exhalation, is like a belt going horizontally. Then there are two other muscles on top, the external obliques, which I’ll show you in a visualisation of it, and the internal obliques. So when I exhale fully and then make a movement like I’m exhaling (but not) you should be able to see the muscles of exhalation in the form of the external oblique muscles.”

Now please go to the next part of this blog series to see the demonstration of creating uddiyana bandha (Mueller Manouvre) with bula bandha (including external obliques) on exhalation retention, by clicking here.

You can see a demonstration of the the entire sequence by clicking here

You can see Part 19 of the instructional videos of the sequence by clicking here

If you want to learn more from YogaSynergy and its Directors Simon Borg-Olivier MScBAppSc(Physiotherapy) and Bianca Machliss BScBAppSc(Physiotherapy) you can enrol in one of the comprehensive and award winning Online courses at YogaSynergy called Yoga Fundamentals (a very practical course for anyone with an interest in yoga, exercise or health) and Applied Anatomy and Physiology of Yoga (a more technical course for teachers, therapists and experienced students). You can also do the more advanced version of these courses online at RMIT University as part of a Masters of Wellness Degree or as part of most bachelor degrees from participating Universities throughout the world.

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