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Interested In Trying Yoga Twists? Here's What You Need to Know
Learn which twisting yoga poses to try, plus safety tips for all levels.
By Ingrid Yang•
What Exactly Are Twists In Yoga?
The Benefits of Practicing Yoga Twists
4 Twisting Yoga Poses to Try
Takeaway
Twists are part of our daily lives. Whether you’re putting on a seatbelt, talking to someone behind you, or sweeping the floor, these movements happen so naturally that it’s easy to rarely give them a second thought. Yoga takes these everyday twists and transforms them into intentional poses that build strength, improve balance, and cultivate inner serenity.
In this guide, you’ll dive into why twisting poses can add new layers to your yoga practice. You’ll also explore who should be cautious about practicing twists and how to incorporate these poses safely. So, get ready to untangle the mystery of yoga twists, without tying yourself into knots.
What Exactly Are Twists In Yoga?
In yoga, a twist involves rotating your spine or torso to one side or the other, typically from neutral spinal alignment. Think of the grounding of the Seated Spinal Twist (Ardha Matsyendrasana), or the dynamic engagement of the Revolved Chair Pose (Parivrtta Utkatasana). During these poses, various muscles—like the obliques, quadratus lumborum (aka, QL—a muscle located in the lower back on either side of the spine), and parts of the lower back—work in concert to enable rotation.
Yoga twists can be practiced in different ways: seated, standing, reclined, or even while balancing. According to Peloton instructor Denis Morton, twists are vital for spinal mobility because they “strengthen the muscles of trunk rotation and stretch the supportive connective tissue to maintain range of motion.” This rotation can play a big role in building a strong and resilient back. A healthy spine, Denis says, is not only helpful for injury prevention, but also for overall strength and flexibility in your practice.
The Benefits of Practicing Yoga Twists
Enhanced Spinal Mobility
Twists improve your spine’s range of motion, helping to reduce back pain and stiffness. Denis notes that yoga twists engage “the different rotational capacities of cervical, thoracic, and lumbar vertebrae,” boosting both mobility and body awareness.
Muscular Strength and Stretch
Twisting yoga poses help strengthen and lengthen key muscles, like the internal and external obliques, promoting healthy posture and alignment.
Core Stability
Beyond improving rotation, twists stabilize the core, protecting the spine and reducing the risk of injury. Core stability—different from core strength—comes with plenty of benefits, including better balance and performance in other sports or exercises you enjoy.
Body Awareness and Breathing
Twists encourage syncing breath with movement. As Denis explains, they remind him to “breathe in order to lengthen,” fostering a deeper connection between body and breath.
Relaxation and Stress Relief
With mindful breathing, twists can create a sense of calm. Often used toward the end of a sequence, they can seamlessly transition into restorative postures.
Helps Promote Circulation
You may have heard that yoga twists can help “detox the body” or help with digestion. While there isn’t definitive evidence to show they directly impact digestion, some yoga poses may be helpful for it. Denis clarifies that yoga twists' real benefits lie in promoting circulation and stimulation of the parasympathetic nervous system, which can positively influence how you feel.
4 Twisting Yoga Poses to Try
Seated Spinal Twist (Ardha Matsyendrasana)
Sit on the floor with your legs extended.
Bend your right knee and place your right foot on the outside of your left thigh.
Keep your left leg either straight or bent under your right hip.
Lengthen your spine on an inhale, then twist to the right on an exhale.
Place your right hand behind you for support and your left elbow to the outside of your right knee.
Inhale to lengthen again, and exhale to deepen the twist.
This seated posture targets the obliques and lower back.
Make sure to keep the spine long and avoid rounding.
If you feel any discomfort in the knees or hips, adjust by placing a blanket beneath your hips or keeping both legs straight.
Reclined Supine Twist (Supta Matsyendrasana)
Lie on your back with both legs extended.
Draw your right knee toward your chest.
Guide your right knee gently across your body toward the left, letting your right hip stack over your left.
Extend your right arm out to the side and turn your gaze to the right, if comfortable.
Keep both shoulders rooted to the floor to prevent overstretching the spine.
Relax here for 5–10 breaths, allowing the twist to release tension in your lower back.
To exit, bring your right knee back to center on an inhale, then extend your leg.
Repeat on the left side, following the same steps.
Revolved Triangle (Parivrtta Trikonasana)
From a standing position, step your left foot back about three feet, turning it out slightly.
Square your hips toward the front of the mat and lift your arms parallel to the floor.
Hinge at the waist to bring your torso over your front leg.
Place your right hand on your shin or a block for support.
Twist your torso to the right, extending your left arm toward the ceiling.
Focus on lengthening your spine first, then deepen the twist as it feels comfortable.
Keep your chest open and avoid rounding your back.
If the stretch feels too intense on your hamstrings or IT band, use a block to modify.
Hold the pose for 5–8 breaths, maintaining steady breathing.
To exit, inhale to lift your torso back to standing, then switch sides, following the same alignment and actions.
Revolved Chair Pose (Parivrtta Utkatasana)
Stand tall with your feet hip-width apart.
Inhale to raise your arms overhead, then exhale to sit back into a chair position.
Bring your palms together at your heart center.
Twist your torso to bring your elbow to the outside of your opposite thigh, pressing gently to deepen the twist.
Keep your knees aligned and avoid letting one knee move forward more than the other.
Lift your chest as you breathe, maintaining length in your spine.
Hold the pose for 3–5 breaths, focusing on steady inhalations and exhalations.
To exit, inhale to return to center, then exhale to stand tall.
Repeat on the other side, ensuring alignment and stability.
Safety Tips to Keep In Mind When Practicing Yoga Twists
If you’re unsure if yoga twists are safe for you to perform, you should always check with your doctor before trying any new exercises. But in general, you can keep these tips in mind to help ensure you stay safe in your practice.
Lengthen Before You Twist: As Denis emphasizes, “remember also to lengthen before twisting.” Inhale to create space in the spine, and exhale to rotate, avoiding unnecessary compression.
Never Force the Pose: Stay in a range where you can breathe fully and deeply. As Denis advises, “if you can’t breathe deeply, you may be pushing yourself too far.”
Check Your Alignment: Keep your hips even and your lower back from rounding excessively. Initiate twists from the mid-spine, not by pulling through your shoulders or neck. Props like blocks or blankets can enhance alignment and support.
Warm Up First: Prepare your body with sun salutations or gentle stretches for the hips and spine before attempting deeper twists for maximum benefit and safety.
Who Yoga Twists Are Best Suited For—And Who Should Avoid Them
Most healthy adults can safely enjoy twisting poses with proper modifications. However, as Denis advises, it’s important to consult your doctor if you have concerns about existing conditions. For those with spinal issues, such as disc injuries or sacroiliac (SI) joint problems, seek guidance from a healthcare professional before attempting deeper twists, as they can aggravate certain conditions if not practiced cautiously.
Pregnant people should avoid twists that compress the belly, as these can place undue pressure on the abdominal area. Gentle, open twists are generally safer, but always follow your doctor’s advice. If you are post-natal, especially if recovering from diastasis recti or a cesarean section, wait until you’re fully healed before practicing deeper twists.
If you’re new to yoga or have limited mobility, start slowly with modifications like a gentle reclining twist or a seated twist on a chair. Props such as blocks or bolsters can provide support, and as Denis emphasizes, prioritize deep breathing and lengthening the spine over achieving a deep twist.
How to Add Twisting Yoga Poses to Your Yoga Routine
Start with Preparatory Poses: Start with gentle Cat-Cow stretches or side bends to prepare your spine for deeper twists.
Sprinkle Twists Throughout: Incorporate twists strategically, such as a Revolved High Lunge during standing sequences for heat and balance, and gentler reclined twists during cooldowns.
Breathe and Lengthen: Use inhales to create space in your spine and exhales to deepen the twist. As Denis reminds, never compromise your breath for rotation.
Use Props: Blocks, bolsters, and straps offer support and enhance alignment. For example, a block in Revolved Triangle prevents collapsing into the twist.
Neutralize Afterward: Re-center your spine with gentle poses like forward folds or Cat-Cow to reduce post-practice soreness.
Listen to Your Body: Adjust or skip twists if they cause discomfort. Opt for moderate variations when needed and build awareness of your limits.
Key Guidelines: Prioritize a long spine, breathe fully, and use props. Consult a professional for spinal or medical concerns, and modify or skip twists if pregnant or recovering from injury.
Takeaway
To make the most of twisting poses, keep these simple principles in mind: prioritize a long spine over depth, breathe fully, and use props for support. If you have medical concerns or are pregnant, consult a professional and modify as needed. As Denis says, “Safety is more important than a deeper twist.” So grab your mat, breathe deeply, and explore how mindful rotations can transform your strength and balance. The journey is yours to shape, one twist at a time.
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This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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