Twist Yoga Poses

Twist yoga poses, also referred to as spinal twist poses, encompass a collection of yoga postures designed to revolve the spine along its vertical axis. During these poses, the upper body rotates in one direction, while the lower body maintains stability and grounding. These twists can be performed while seated, standing, or lying down, and they offer a diverse array of physical and mental advantages.

Twist Half Chair Pose (Parivrtta Ardha Utkatasana)
Twist Half Chair Pose
Parivrtta Ardha Utkatasana Twist Half Chair Pose
Bound Half Moon Twist (Baddha Parivrtta Ardha Chandrasana)
Bound Half Moon Twist
Baddha Parivrtta
Revolved Dancer Pose - Parivrtta Natarajasana
Revolved Dancer Pose
Parivrtta Natarajasana
Revolved Table Top Pose One Hand Raised - YanvaYoga
Revolved Table Top Pose One Hand Raised
Parivrtta Bharmanasana Urdhva Eka Hasta
One Legged Revolved Mountain Pose
One Legged Revolved Mountain Pose
Eka Pada Parivrtta Tadasana
Reclined Shoelace Pose
Reclined Shoelace Pose
Supta Gomukhasana
Revolved Reclined Big Toe Pose
Revolved Reclined Big Toe Pose
Parivrtta Supta Padangusthasana
Side Rooster Pose
Side Rooster Pose
Parsva Kukkutasana
Bound Triangle Pose - YanvaYoga
Bound Triangle Pose
Baddha Trikonasana

Are twist yoga poses difficult?

The level of difficulty in twist yoga poses varies based on the specific pose, individual flexibility, and any existing health conditions or injuries. While some twist poses may be more challenging, overall, they are accessible to practitioners of all levels, including beginners.

Twist yoga poses can be gentle and soothing, making them suitable for newcomers or those with limited flexibility. Poses like Bharadvajasana (Bharadvaja’s Twist) and Jathara Parivartanasana (Revolved Abdomen Pose) are generally well-tolerated and can be adjusted to suit various mobility levels.

However, certain advanced twist poses, such as Parivrtta Trikonasana (Revolved Triangle Pose) or Marichyasana (Marichi’s Pose), may demand greater flexibility, strength, and body awareness. These poses can be more challenging, particularly for those less familiar with twisting movements.

To practice twist yoga poses safely and effectively, approach them with mindfulness, listen to your body, and avoid overexertion. Engaging the core muscles and maintaining proper alignment are crucial for safeguarding the spine during twists. If you have any concerns or specific health conditions, it’s wise to seek guidance from a qualified yoga instructor who can offer modifications tailored to your needs.

Consistency, patience, and mindful exploration of your body’s capabilities will support your progress and allow you to enjoy the benefits of twist yoga poses safely and with confidence.

Benefits and Contraindications


Enhanced digestion and detoxification

Improved spinal mobility and flexibility

Reduced tension in the back and shoulders

Strengthened core muscles

Increased breath awareness and mindfulness

Energetic and emotional release


Severe or recent back or spine injuries

Herniated or bulging discs in the spine

Recent abdominal surgery or gastrointestinal conditions

High blood pressure or heart conditions

Frequently Asked Questions

What are twists in yoga good for?
Twists in yoga offer a wide range of physical, mental, and emotional benefits. Some of the key advantages of practicing twist yoga poses include: spinal mobility, digestive health, stress reduction, improved circulation, breath awareness and mindfulness, increased flexibility, toning the abdominals, emotional release.
What are the 3 principles of twisting in yoga?
In yoga, the three principles of twisting are: Lengthen the Spine: It's vital to elongate the spine before initiating a twist. This means creating space between the vertebrae, aligning the neck with the rest of the spine. Lengthening the spine prevents compression, ensuring a safer and more effective twist. Initiate from the Core: Twists should originate from the core muscles, particularly the obliques and transverse abdominis. Engaging the core stabilizes the spine, providing a strong foundation for the twist. It safeguards the lower back and promotes controlled movement. Breathe Mindfully: Breath awareness is crucial in twisting. Inhale to create space and length in the spine, and exhale to gently deepen the twist using the core muscles. Maintain a steady and flowing breath, experiencing expansion and release with each breath cycle. By adhering to these principles, your twist yoga poses become safe, effective, and beneficial for the spine and internal organs. Mindful practice, focusing on breath and alignment, optimizes the advantages of twists and fosters a harmonious mind-body connection.

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