Spinal Twists with My Mind Grove
When life feels heavy, a simple twist might be exactly what your body needs with My Mind Grove. Spinal twists are more than just a yoga pose—they’re a powerful way to release tension, refresh your nervous system, and support long-term spinal health. A study published in the Journal of the Korean Society of Integrative Medicine found that a 12-week yoga intervention—including twisting movements—led to notable reductions in back pain, improved flexibility, and even increased levels of brain-derived neurotrophic factor (BDNF)—a protein linked to pain modulation and neuroplasticity. (PMC)
The Science of the Twist
Circulation Boost: Twists gently compress the torso, building internal pressure; upon release, there's a rush of fresh, oxygen-rich blood that nourishes spinal tissues and surrounding organs.
Digestive Support: That gentle "wringing out" motion may stimulate peristalsis—the wave-like contractions that move food through your digestive tract—potentially easing bloating and sluggish digestion. (YogaUOnline)
Spinal Health: Twisting helps hydrate intervertebral discs (the gel-like cushions between your vertebrae), supporting flexibility and structural resilience. (Yoga 15, Breathe Together Yoga)
Nervous System Reset: Spinal rotations can promote activation of the parasympathetic (rest-and-digest) nervous system, helping to reduce stress and support emotional balance. (Shvasa, Kripalu)
Where to Try Spinal Twists
Spinal twists are truly portable. You can practice them almost anywhere:
At Home: On your mat, couch, or even your bed before sleep.
At the Office: A seated spinal twist in your chair can undo hours of desk tension.
At the Gym: Add a twist into your cooldown stretch for faster recovery.
Outdoors: Practice on a blanket in the park for a deeper connection with nature.
Try This Simple Seated Twist
Sit tall with both feet grounded.
Inhale to lengthen your spine.
Exhale, place your right hand on your left knee, and gently twist to the left.
Hold for five deep breaths, feeling the stretch and internal shift.
Repeat on the other side.
Your spine is the foundation of your movement—take care of it, and it will take care of you.
Name: McKenzie Yoakam
Hi, I’m McKenzie, a somatic content creator. I started MyMindGrove because I am passionate about helping people reset their nervous systems and reconnect with ease in everyday life. Through my own journey of healing, I discovered how powerful simple tools can be for stress relief and presence, and I’ve made it my mission to share them in ways that are accessible, supportive, and grounding. Through guided nervous system resets, nature-inspired practices, and embodied tools, we empower people to shift out of survival mode and into a state of balance, resilience, and self-trust.
