Twisting Yoga Poses

What are yoga twists?

A twist is a pose in where there is a rotation of the spine and torso. Twisting Poses are used to build strength in your core muscles, as well as increase the range of motion of the spine. Twists are great neutralizing poses that help to rebalance the body after a series of back bends or forward bends.

Twists penetrate deep into the core of the body to wring out toxins in the internal organs and providing them with fresh, oxygenated blood. Twisting sequences have the power to create space in the hips, spine, and shoulders. They are also great for improving muscular balance and coordination.

Practicing twists helps calm the nervous system but can also give you an energy lift through decompressing the spinal column and relaxing the muscles around the spine. Each twist has its own unique set of challenges and benefits to the body, mind and spirit.

What are the benefits of twists?

  • Strengthens and lengthens the muscles that protect your spine
  • Alleviates back pain and tension
  • Improves posture and spinal alignment
  • Calms the nervous system and clears the mind
  • Increases circulation
  • Boosts mood
  • Releases tension in the chest and opens up the lungs
  • Aids in digestion

Tips for safe yoga twists

  • Root down through your lower body and extend through the crown of the head to create space to twist.
  • Lengthen on the inhalation and twist on the exhale.
  • Engage your abdominal muscles to work in conjunction with your arms to twist the torso.
  • Relax your abdomen, ribs, and back muscles
  • Work to feel the twist and rotation through the entire spine
  • Several twists are contraindicated in pregnancy
  • Be careful if you have back pain. Consult with your physical therapist about which movements are ok for you.

List of twisting poses

Explore our index of twisting yoga poses below for step-by-step instructions, pose benefits, modifications, and Sanskrit pronunciation for these yoga twist names.

  • Belly Twist (Version A) • Jathara Parivartanasana A

    Belly Twist (Version A)

    Jathara Parivartanasana

  • Belly Twist (Version B) • Jathara Parivartanasana B

    Belly Twist (Version B)

    Jathara Parivartanasana B

  • Chair Twist Pose • parivritta utkatasana

    Chair Twist

    Parivritta Utkatasana

  • Threading the Needle • Sucirandhrasana

    Eye of the Needle

    Sucirandhrasana

  • Half lord of the fishes (Version A) / Ardha matsyendrasana A

    Half lord of the fishes (Version A)

    Ardha matsyendrasana A

  • Half lord of the fishes (Version B) / Ardha matsyendrasana B

    Half lord of the fishes (Version B)

    Ardha matsyendrasana B

  • Half Prayer Twist • ardha namaskar parsvakonasana

    Half Prayer Twist

    ardha namaskar parsvakonasana

  • Prayer Twist Pose / namaskar parsvakonasana

    Prayer Twist

    Namaskar Parsvakonasana

  • Revolved Downward Facing Dog / Parivrtta Adho Mukha Shvanasana

    Revolved Downward Facing Dog

    Parivrtta Adho Mukha Shvanasana

  • Revolved Half Moon

    Revolved Half Moon

    Parivrtta Ardha Chandrasana

  • Parivrtta Parsvakonasana • Revolved Side Angle

    Revolved Side Angle

    Parivrtta Parsvakonasana

  • Parvritta Trikonasana • Revolved Triangle

    Revolved Triangle

    parivrtta trikonasana

  • Shiva Twist • parivrtta natarajasana

    Shiva Twist

    Parivrtta Natarajasana

  • Knee Down Twist / supta matsyendrasana

    Supine Spinal Twist

    Supta Matsyendrasana

Yoga Basics