Spinal Twist

Here are some of the most common and effective spinal twist yoga poses, with simple instructions:

1. Seated Spinal Twist (Ardha Matsyendrasana)
Sit with legs extended straight in front of you.
Bend your right knee and place the right foot outside the left thigh (on the floor).
Bend your left knee, sliding the left foot under the right leg toward your right hip (optional; you can also keep the left leg straight).
Inhale, lengthen the spine.
Exhale, twist to the right: place your right hand behind you, and hook your left elbow outside the right thigh (or hug the knee).
Look over your right shoulder.
Hold 5–10 breaths, then switch sides.
2. Supine Spinal Twist (Supta Matsyendrasana) – Great for beginners & before bed
Lie on your back.
Hug your right knee into your chest.
Extend your left arm out to the side at shoulder height, palm up.
Use your left hand to gently guide the right knee across your body toward the left.
Keep both shoulders on the floor. Turn your head to the right for a neck release (or keep it neutral).
Hold 30–60 seconds (or longer), breathe deeply into the belly.
Repeat on the left side.
3. Thread-the-Needle (Parsva Balasana) – Gentle upper-back twist
Start on all fours.
Slide your right arm underneath your left arm, lowering the right shoulder and right side of the head to the floor.
Left arm can stay extended forward or bend and rest.
Hold 30–60 seconds, then switch sides.
Excellent for releasing tension between the shoulder blades.
4. Revolved Triangle (Parivrtta Trikonasana) – Standing twist
Step feet wide apart (about one leg leg-length).
Turn right toes out 90°, left toes in slightly.
Reach right hand down (to block, shin, or floor outside the right foot).
Extend left arm up, twisting the torso open to the left.
Gaze up at the left hand or forward if neck is sensitive.
Hold 5 breaths, switch sides.
5. Twisted Lunge (Parivrtta Anjaneyasana)
From a low lunge (right foot forward), place both hands on the floor inside the right foot.
Lift your left hand and twist open to the right, hooking the left elbow outside the right thigh if possible.
Option: bring hands to prayer and twist deeper.
Keep hips low and square.