Yoga twists: the Twists & Lightness sequence

20 min Sun Salutation × 2 Intermediate 9 poses

A gentle detox for the spine

This sequence is built around one movement, rotating the spine around its own axis, and shows it in different positions: standing, seated and lying down. What twists do for you: they bring mobility back to the upper back, stretch the muscles of the back and sides, and leave your back feeling freer afterward.

Two Sun Salutation rounds come first, and the level is intermediate. Lengthen your spine upward first and turn only as you exhale: twisting with a rounded back overloads the lower back. Deep twists are off-limits with spinal disc herniations and during pregnancy.

Sun Salutation × 2

  1. Cat-Cow Cat-Cow 1
  2. Revolved Chair Pose Revolved Chair Pose 2
  3. Revolved Triangle Pose Revolved Triangle Pose 3
  4. Seated Twist Seated Twist 4
  5. Marichi's Twist Marichi's Twist 5
  6. Revolved Head-to-Knee Pose Revolved Head-to-Knee Pose 6
  7. Revolved Abdomen Pose Revolved Abdomen Pose 7
  8. Supine Twist Supine Twist 8
  9. Relaxation Pose Relaxation Pose 9

Why this order

After the Sun Salutations, Cat-Cow takes your spine once more through flexion and extension. Standing twists are the most active: in Revolved Chair the rotation is paired with leg work, and in Revolved Triangle with balance on straight legs. Seated, the twist gets deeper: Seated Twist, then the bind of Marichyasana and Revolved Head-to-Knee Pose, which also stretches your flank.

On your back, Revolved Abdomen Pose engages the abs, and the passive Supine Twist lets your back release before Savasana.

Cautions

  • Acute back pain (Cat-Cow)
  • Wrist injuries — practice on your fists (Cat-Cow)
  • Spinal disc herniation (Revolved Chair Pose, Revolved Triangle Pose, Seated Twist, Marichi's Twist, Revolved Head-to-Knee Pose)
  • Pregnancy (Revolved Chair Pose, Revolved Triangle Pose, Seated Twist, Marichi's Twist, Revolved Abdomen Pose)
  • Knee injuries (Revolved Chair Pose)
  • Dizziness (Revolved Triangle Pose)
  • Flare-ups of digestive disorders (Seated Twist)
  • Intercostal muscle injuries (Revolved Head-to-Knee Pose)
  • Lumbar disc herniation (Revolved Abdomen Pose)
  • Disc herniation in the acute phase (Supine Twist)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.