Your spine is such an integral part of everyday movement, it’s vital that we find ways to stretch and support it for a healthy lifestyle. According to Cleveland Clinic, some of the many functions of the spine include:
- Supports sitting, standing, walking, twisting and bending
- Protects your spinal cord, which is a bundle of nerve tissue and cells that connects your brain to your body
- Enables movement and flexibility
In yoga, spinal twists and other forms of twisting are some of my favorite poses to include in a class. In fact, I wrote about how Supine Spinal Twist (Supta Matsyendrasana) is one of my all-time favorite yoga poses.
Twists are accessible to any level of yogi. I love them because there are lots of ways to progress them. They also can help relieve back tension and enable you to expand your mobility.
I typically try to include a wide variety of twists in practices I lead. Read on to learn more about yoga twists and benefits of twists in yoga, as well as ideas for how to incorporate twists in your yoga practice.
What Is a Yoga Twist?
In yoga, a twist is generally where you’re rotating your upper body, using your core and spine to move. Twists can be done while:
- Lying down on your back, like in Supine Spinal Twist
- Standing up, such as in a Mountain Pose (Tadasana) Twist
- Standing while folded
- Sitting
- Low to the ground, like in a lunge
- Lying down on your stomach
When you twist the upper body, you’re mimicking daily motions like turning around. A twist also helps engage your core muscles and increases spinal mobility, which can help you alleviate back pain and prevent stiffness.
It’s important to protect our spinal health, as a study published in “Springer Nature” found musculoskeletal disorders were the leading cause of disability for those experiencing disability due to non-communicable disease. Another study, published in the “Journal of Physical Therapy Science,” found yoga increases spinal mobility and improves quality of life. Twists are a great way to target and support your spinal health.
Yoga Twist Ideas
From warmups to cool down, my students and I typically do a lot of twists in each yoga practice. Here are some of my favorites and ideas for how to do a yoga twist in your practice.
Seated Spinal Twist (Parivrtta Sukhasana)
For an easy Seated Spinal Twist, come into an Easy Pose (Sukhasana), which is a cross-legged seated pose. Bring your right hand to your left knee, and bring your left arm behind you, with either the hand flat on the ground or with the palm lifted and fingers tented. Stay here for several breaths, using the inhale to sit up tall and lengthen the spine, and the exhale to twist more deeply. Switch to the other side.
Runner’s Lunge (Utthita Ashwa Sanchalanasana) Twist
Come into a Runner’s Lunge by stepping your left leg back and placing your hands on the ground. Come onto the ball of your left foot, and keep the right knee over your ankle . Plant your left hand on the ground or on a block, and lift the right arm up to the sky. Switch to the other side.
Folded Twist (Parivrtta Uttanasana)
Come into a Standing Forward Fold (Uttanasana) where your head and arms hang heavy. Place the right hand between your feet, and lift your left arm up to twist. You can bend the right knee to help you twist. Switch to the other side.
Crescent Lunge (Ashta Chandrasana) Twist
From a Runner’s Lunge with the right foot forward, lift both arms straight up to the sky. Open your arms to the right, reaching your hands to either side. To “exalt” your twist, place the right hand on the back leg, and reach the left arm up to face the back of the room. Switch to the other side.
Wide-Legged Forward Fold (Prasarita Padottanasana) Twist
From Runner’s Lunge with your right foot forward, walk your hands over to the left side of your mat. Let your arms and head hang heavy in a fold. Place your right hand down in the middle, and lift your left arm up in a twist. Switch arms.
And, of course, check out my post on Supine Spinal Twist to learn about my all-time favorite yoga pose and variations for how to do it. Some other twist ideas include Chair Pose Twist (Parivrtta Utkatasana), Half Lord of the Fishes Pose (Ardha Matsyendrasana), Revolved Downward Facing Dog Pose (Parivrtta Adho Mukha Svanasana), Revolved Triangle Pose (Parivrtta Trikonasana) and Revolved Half Moon Pose (Parivrtta Ardha Chandrasana).
Use the breath to go deeper into any twist. Remember foundations like keeping your spine long and your heart open as you twist, so that you can twist more deeply while also maintaining good posture.
Always consult a physician before beginning a yoga practice.
What’s Your Favorite Way to Do a Yoga Twist?
I love twists because they’re usually poses where I can feel immediate effects as I do them. My back starts to loosen up, I feel more open, and I can practice using my breath to go deeper into my poses.
What’s your favorite yoga twist to do? Share your thoughts in the comments.
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