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This is a fantastic article about the power of twisting poses that I came across in my Yoga Teacher Training at YogaWorks.  Love all the benefits of twisting. Take a look!

Let’s Twist Again

By Julie Gudmestad

Try asking some nonyogis what they think happens in a yoga class, and at least one will answer that people get “all twisted up like a pretzel.” In fact, we yogis do twist a lot in a well-rounded yoga practice: We twist while sitting, standing, and standing on our heads. Because there is such an intriguing variety of twists, you might guess that twists provide an abundance of benefits. And they do. There are physiological benefits to the circulatory system and internal organs, structural benefits to the musculoskeletal system, and focusing benefits to your consciousness.

Indian yoga master B.K.S. Iyengar describes twists as a “squeeze-and-soak” action: The organs are compressed during a twist, pushing out blood filled with metabolic by-products and toxins. When we release the twist, fresh blood flows in, carrying oxygen and the building blocks for tissue healing. So from the physiological standpoint, twists stimulate circulation and have a cleansing and refreshing effect on the torso organs and associated glands.

While these physiological benefits are undeniably valuable, this column will focus primarily on the functions of and benefits to muscles and joints used in twists. Yoga twists involve the spine, as well as several major joints, including the hips and shoulders. In fact, full range of motion in spinal rotation is essential to many yoga poses. Unfortunately, many people lose full spinal rotation in the course of living a sedentary lifestyle. Some losses can occur if joints fuse due to trauma, surgery, or arthritis, but most range of motion loss comes from the shortening of soft tissues. If you don’t lengthen the muscles, tendons, ligaments, and fascia (connective tissues) to their full length at least a few times a week, they will gradually shorten and limit the nearby joint’s mobility. In the case of twisting, the limitation is usually in soft tissues around the spine, abdomen, rib cage, and hips. If you regularly practice yoga twists, there are some clear benefits to these same joints and soft tissues. Not only do you maintain the normal length and resilience of the soft tissues, but you also help to maintain the health of the discs and facet joints (the small pair of joints on the back of the spine where each two vertebrae overlap).

A Twist a Day
To maintain or restore the normal spinal rotation, I recommend that you practice a simple spinal twist once or twice a day. (Note: If you have a spinal disc injury, consult your health-care provider before practicing twists of any kind.) A variation of the twist Bharadvajasana (Pose Dedicated to the Sage Bharadvaja) done sitting on a chair is an excellent option because it is so easy to integrate into everyday life.

Even in such a basic twist, however, there are a few anatomical points to keep in mind. Most important is to elongate the spine; a slumped-over posture significantly limits spinal rotation. So begin by sitting sideways on a stable, armless chair, and take a moment to ground your sitting bones and draw your spine straight up toward the crown of your head. Also, make sure that your spine is perpendicular to the chair seat, neither listing to the side nor to the front or back. The second important point to remember is that each section of the spine has a different rotational mobility. The cervical (neck) vertebrae, for example, are the most mobile in twisting. Because the 12 thoracic (midback) vertebrae have ribs attached, they can’t twist as freely as the neck vertebrae. And because of the orientation of the lumbar (lower spine) facet joints, the rotation of these five vertebrae is the most limited. So to ensure that you don’t overtwist in the more mobile parts of your spine, begin your seated twist by bringing your awareness into your lower back and beginning the twist from there. Let the twist gradually unfold up your spine, as though you were walking up a spiral staircase, so that each vertebra participates in the twist. If instead you twist quickly and without awareness, your neck will likely do most of the twisting, and whole sections of your spine can remain “stuck” and unmoving.

Once you’ve begun to rotate toward the back of the chair, you can use your hands on the corners of the chairback to deepen the twist in your spine and rib cage. Pull gently with the hand on the near corner and push with the hand on the far corner. Continue to sit tall, and don’t work so hard with the pulling hand that you draw that shoulder forward. As the twist unfolds all the way up into your neck, your head will turn, but be sure to keep your eyes and gaze soft. Hold the twist on each side for a minute or so, and use your breathing to help deepen the twist: On one exhalation, draw yourself taller; on the next exhalation, twist a bit more. With regular practice of this and other simple twists, your spine will regain its full potential for twisting.

Criss-Cross Action
Now that you know the basics about restoring your spine’s rotational range of motion, let’s take a look at muscle activity in twists. Many, many muscle groups are involved in twists, contracting and shortening or stretching and lengthening. There are several groups of back muscles of varying length-the rotatores, semispinalis, and multifidus-that contribute to spinal rotation. Some of the muscles that actively rotate the torso are quite small, like the intercostals, the layers of muscle between each two ribs. And several sets of muscles contribute to your ability to turn your head; the easiest to see is the sternocleidomastoid. The two SCMs sit on the front of your neck, forming a “V” starting at the top of the breastbone and running to the base of the skull just behind each ear. Look in a mirror: If you turn your head to the right, you’ll see your left SCM contract, and vice versa.

Probably the most important muscle group in active twisting is the abdominal obliques. The obliques form two layers of muscle on either side of the better-known rectus abdominus, the “six-pack” muscle that runs vertically up the center of the abdomen from the pubic bone to the rib cage. The two internal obliques, left and right, originate primarily from the pelvis and travel diagonally up across the abdomen, while the two external obliques originate primarily from the lower rib cage and travel diagonally down across the abdomen. All of the obliques have strong attachments to the substantial fascia of the lower back and to the abdomen.

Taken together, the four obliques form a diagonal cross that girdles the abdomen, and they have important functions in supporting the lower back, pelvis, and internal organs. The diagonal lines of the muscles also give them strong leverage in rotating the torso. When you turn to the right in Bharadvajasana, for example, the left external oblique will team with the right internal oblique to rotate your torso. At the same time, the opposite pair of obliques will have to lengthen. And so your twisting range of motion can be reduced by the inability of one pair (one external oblique and the other opposite internal oblique) to lengthen, while weakness in the opposite pair could limit your ability to actively draw yourself into the twist.

The obliques have a big part to play in yoga poses, and sometimes that role can be extremely demanding. Twisting arm balances such as Astavakrasana (Eight-Angle Pose), and Parsva Bakasana (Side Crane Pose) require big work from the obliques. If you’re not quite ready for the difficulties of arm balances, you can still challenge your obliques in standing poses like Trikonasana (Triangle Pose), Ardha Chandrasana (Half Moon Pose), Parsvakonasana (Side Angle Pose), and Parivrtta Trikonasana (Revolved Triangle Pose). Each of these poses requires a strong rotation of the torso against the pull of gravity. For example, when you perform Trikonasana to the right, your muscles actively twist your trunk and neck to the left so that your heart looks straight ahead, not at the floor, and your eyes look up at your left hand. But when you do Parivrtta Trikonasana to the right, your torso and neck twist strongly to the right, requiring strong contractions of the obliques, the spinal rotators, the intercostals, and the left sternocleidomastoid.

In addition to the regular practice of standing poses, you can help keep your obliques strong by practicing the full or modified versions of Jathara Parivartanasana (Revolved Abdomen Pose). For the modified, milder version, lie on your back, with arms stretched out to the sides at shoulder height and knees pulled up toward your chest. Exhaling, smoothly drop both knees to one side, keeping your knees pulled up toward your arm. On your next exhalation, lift your legs back up toward your chest, flattening your back waist into the floor. For the full pose, lie on your back, arms outstretched again, and stretch your legs straight up toward the ceiling. Lower your straight legs toward the floor on one side (for the maximum challenge, don’t quite touch the floor). Keep stretching out through the soles of the feet; also, when you lift the legs back up to vertical, be sure to press the lower back flat. Since this can be quite a challenging pose, you may want to consult with your health-care provider before trying this if you have lower back or sacroiliac problems.

Now that you know how to reap the physiological and structural benefits of twists, you might also notice the centering benefits to your consciousness. As the layers of muscle and bone revolve deeply, your attention is drawn into the stable, unmoving center of the pose. And this ability to stay centered as the hubbub of the world swirls around you will pay obvious dividends in the yoga of daily living.

A licensed physical therapist and certified Iyengar Yoga teacher, Julie Gudmestad runs a private physical therapy practice and yoga studio in Portland, Oregon. She regrets that she cannot respond to correspondence or calls requesting personal health advice.

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This came into my mailbox this morning from Manifest Mastermind’s Steve Pohlit and I just thought it was fabulously well put! I wanted to share it with you!

“How Unconditional Love Raises Your Internal Thermostat For Success”

A previous message  focused on the importance of a positive vibrational state. In summary, when we are in alignment with the energy vibration that comes from the feelings we know we would have when our dreams are manifest, then those dreams are manifest and will show up. There are no exceptions although it can seem like there are.

Unconditional love is a way to elevate your positive vibrational energy to the stars. Being in a state of unconditional love is also a challenge for many of us depending on what we are experiencing.

Think about this, if you are man (or if not ask one of your male friends) how comfortable you are saying I Love You to anther male?Consider the last time you heard about a tragedy. Could be abuse,murder or some other act against life’s right to live in freedom and peace. Imagine being able to say I Love You to the cause of that act which is opposite your value system.

Here is the lesson and opportunity for us all. Understanding we are all one at the level of Source energy is very helpful. In our culture and belief system we have many names for this Source including, God and Divine Energy. Every resource book in the Manifest Mastermind library refers to this Oneness and one in particular spends quite a few pages on this topic.

The book Conversations With God by Neale Donald Walsch provide great insight as well as the books by Esther and Jerry Hicks. The Biology of Belief by Bruce Lipton may help those who would like more scientific evidence of our Source energy.

Once you believe Oneness in the literal sense meaning you understand that the Divine Source Energy is in all then it is easy
to express and feel the words “I Love You” because we are expressing that love for the Divine Source energy in another even while possibly being repulsed by the physical act of that person.

You have just received very important information. By practicing the deep feeling of I Love You for another regardless of their
appearance and actions you will naturally raising your vibrational level. You have heard “what goes around comes around.” In this instance we are sending out positive vibrations when we say I Love You even if it is silent. As you learned these positive vibrations are multiplied and come back to us.

Practice I Love You. If you are a man, go ahead and tell another man I Love You. Get out of your comfort zone. Women do this also but normally this seems easier for woman. Also the next time hear of a story or see something that is just not right, send love to essence of the people involved.

Manifest Mastermind teaches and provide you all the tools,processes and resources for you to transform your life. It is your responsibility to follow the guidance to allow your pure potentiality to flow free without the blocks of fear, stress, anger and other negative emotions.

When you are in the positive vibrational state, then you are in the best place to help another achieve what they want and allow the multiplier effect to kick into high gear.  You’ll have the cooperation of the Universe. You simply have to play your role.

Sending you energy of peace, happiness, prosperity, unconditional love…

Steve Pohlit, Founder
Manifest Mastermind

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Wanderlust Festival
July 29 – August 1st
Squaw Valley, Tahoe

Wanderlust is a one-of-a-kind festival bringing together the world’s best yoga teachers and best performers in rock & roll, all in a setting of breathtaking natural beauty.  It is a place to relax, unwind, bend, dance, revel, and contemplate. It’s a community of like-minded people who share a common set of interests and values.  It’s a chance to escape the mundane and dwell in the extraordinary. It’s healthy hedonism and spiritual exploration. Most of all, it’s a long weekend of satisfying, stick-to-your-ribs fun.  Join us.

Wanderlust 2010 will offer a number of high-traffic opportunities for exhibitors at our Pulse main stage and in the Kula Village.  Instructions and information are available in our Exhibitor Application, which you can download in PDF format.

Simply type your information in the fill-in fields in the application. When you are done, click Submit Form and follow the simple on-screen instructions to complete your submission.

Applications will be considered on a first-come, first-served basis.  Please email any questions to: exhibitor@wanderlustfestival.com

DOWNLOAD EXHIBITOR APPLICATION HERE: http://www.wanderlustfestival.com/vendors

APPLICATION DEADLINE IS JUNE 1, 2010

GENERAL INFORMATION BELOW

Squaw Valley
Squaw Valley provides the perfect natural setting to meditate, contemplate, or just get away from the concrete and crowding of our large cities.  Take the cable car to the top of the mountain and you can wander for hours across ridges and meadows where there aren’t even any trails.  Or go for a five minute hike out of the Village and you’ll find yourself on an immense network of paths interspersed with streams, rock climbs and wildlife.  Come get away.

Yoga Classes
Wanderlust will offer yoga classes at nine separate venues Thursday, July 29 through Sunday, August 1, 2010.  Most classes are located in the Village, but there are a number of classes at High Camp as well.  You’ll need one of our yoga + music tickets to practice.  You can schedule your classes in advance through our website beginning March 29, 2010.

Meditation & Lectures
For those interested in exploring the mind, Wanderlust will offer meditation workshops, lectures, and demonstrations covering topics of importance to our yoga + music ticketholders. You can schedule these events using our scheduling app beginning March 29, 2010.

Stay tuned because we will have a ticket giveaway in a future newsletter!  Sign up for our newsletter!

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This email came to me today and I wanted to repost it, cause it was really nicely written and a great reminder for us of why Spring is really the new year, energetically!

REPOST:  From the Editor of LA Yoga Magazine

The spring equinox, the first full moon of the season, Passover and now the renewal weekend of Easter are all part of our current experience. In many ways, this season is the true New Year, and we feel this intention with the day lengthening upon each sunrise and sunset. We have the opportunity this season to commit and recommit to what is important to us and to plant seeds in our lives just as we take these moments to plant seeds in the ground that is becoming warmer and more inviting each day.

We also have the opportunity to pause and take a deep breath and ask ourselves how we are nourishing and nurturing ourselves and our community amidst the messages around us of despair and division. We can give into the confusion that is part of what many people see as shifting paradigms and priorities or we can be creative, valuing collaboration and cooperation. We ensure that we are taking good care of ourselves first, getting the rest we need, in order to support our family and community. We can come back to our practice, whatever it may be, as an anchor of support, as a way that we positively cultivate the relationship we have with ourselves.

The relationship we have with ourselves is the longest-lasting and most powerful relationship we have throughout our entire lives. And this relationship informs all of our other relationships, so let it be a healthy, joyous and nourishing one.

In collaboration and with wishes for a creative spring,

Felicia Marie Tomasko, RN
LA Yoga Magazine, Editor in Chief

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We did a little newsletter revamping recently, creating a NicolePresents Version 2.0. It’s cool ’cause its our second year in business as of March 17th, so it all worked out quite nicely.  Yeah, we’ve been working in this industry for a while, but we got official with the government license on St Patty’s Day last year…in a drunken stupor…no, not really, but sounds good doesn’t it?

Our newsletters, depending on which one you sign up for may include witty banter, event listings, recommendations, guest list spots, free giveaways and more! We only send it out 2x’s per month. Sign up below!

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