Yoga Twists
11 poses, every one explained in full
Twists rotate the spine, and they turn up in every position the body can be in: seated on the floor, lying on the back, and standing in the revolved versions of triangle, chair and side angle. They are the least strenuous category to enter and among the easiest to overdo.
The sequence is length first, then rotation. Sit or stand tall, lengthen on the inhale, turn on the exhale, and let the shoulders arrive last. A twist entered from a slumped spine mostly compresses rather than rotates.
What to watch for
Cranking with the arm. An elbow braced against a knee is somewhere to rest, not a lever — the rotation should come from the torso, and stop where the torso stops.
New to these? Start with Half Lord of the Fishes, Supine Twist, then Thread the Needle.
Beginner (6)
Half Lord of the FishesbeginnerArdha Matsyendrasana
The classic seated twist: one knee points up, the opposite elbow hooks outside it, and the spine rotates from the base upward. Simple to set up and easy to adjust to whatever your back wants today.
Bharadvaja's TwistbeginnerBharadvajasana
A gentle seated twist with the legs swept to one side, so the spine rotates without much pressure on the belly. A quieter, kinder alternative when stronger twists feel like too much.
Simple Seated TwistbeginnerParivrtta Sukhasana
Cross-legged, sitting tall, turning gently to one side — the simplest twist there is. A good way to start or end almost any practice, and the shape most other twists grow from.
Supine TwistbeginnerSupta Matsyendrasana
Lying on your back, knees dropping to one side, arms wide: gravity does the twisting for you. Usually one of the last poses of a practice, and one of the easiest to relax into.
- Thread the Needlebeginner
Parsva Balasana
From hands and knees, one arm threads under the other until shoulder and ear rest on the mat. A soft twist that targets the space between the shoulder blades better than almost anything.
Cat Pulling Its Tailbeginner—
A reclined Yin twist with a quad stretch built in: lying half on your side, you reach back for the bottom foot while the top leg keeps the twist anchored. Odd-looking, strangely comfortable, held for minutes rather than breaths.
Intermediate (4)
Revolved Head-to-KneeintermediateParivrtta Janu Sirsasana
A seated side stretch with a twist: one leg extends, the torso tilts sideways over it, and the chest revolves toward the ceiling. It opens the whole side body from hip to fingertips.
- Revolved Triangleintermediate
Parivrtta Trikonasana
Triangle's demanding sibling: the legs stay in a short, grounded stance while the torso folds forward and revolves across the front leg. It asks for balance, hamstring length, and patience all at once.
- Revolved Side Angleintermediate
Parivrtta Parsvakonasana
A lunge with a deep twist: the opposite elbow hooks outside the front thigh and the chest spirals open. Strong legs, long spine, and a twist you can feel from hip to shoulder.
Revolved ChairintermediateParivrtta Utkatasana
Chair Pose with a twist: knees bent and level, palms pressed together, one elbow hooked outside the opposite thigh. The legs burn, the spine rotates, and keeping the knees even is the real work.
Advanced (1)
Other categories
- Standing 28
- Seated 34
- Balancing 15
- Backbends 14
- Inversions 13
- Arm balances 14
- Prone & kneeling 7
- Reclining 12
Or browse every pose in one list, searchable by English or Sanskrit name.