23 Twisty Yoga Poses
Twisty yoga, also known as twist yoga or yoga twist, is a type of yoga that involves twisting and turning the body in various poses. Twisty yoga is believed to have several benefits, including improving flexibility, strengthening the spine, and massaging internal organs.
3 Benefits of Twisty Yoga
One of the key benefits of Twisty Yoga is its ability to Improve Flexibility. By doing twisty yoga and turning the body in various poses, practitioners can stretch and lengthen their muscles and joints, which can help to improve overall flexibility and range of motion. Twisty yoga can be especially beneficial for those who sit for long periods or have sedentary lifestyles, as it can help to counter the effects of prolonged sitting and inactivity.
In addition to improving flexibility, twisty yoga can help strengthen the spine. The spine is a crucial part of the body, as it supports the body's weight and allows us to move in different directions. Doing twisty yoga poses help to strengthen the muscles that can support the spine, which can improve posture and prevent back pain.
Another benefit of twisty yoga is its ability to Massage Internal Organs. When we twist and turn the body in yoga poses, we can compress and release different areas of the abdomen, which can help to stimulate the internal organs and improve digestion. Twisty yoga can be especially beneficial for those who suffer from constipation or other digestive issues.
Below are several Twisty Yoga exercises that you can do at home:
1. Seated Butterfly Pose
Begin in an upright sitting position on the floor, while maintaining good alignment of your head, shoulders, and hips. Engage your core. Bring your knees out to the sides and bring the soles of your feet together. You can clamp your index fingers onto your big toes or wrap your hands around your feet. Engage your core and pull your toes towards your body, elongating your spine. Close your eyes. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
2. Seated Butterfly Pose to Forward Fold
Begin in an upright sitting position on the floor, while maintaining good alignment of your head, shoulders, and hips. Bring your knees out to the sides as you bring the soles of your feet together. You can clamp your index fingers onto your big toes or wrap your hands around your feet. Then engage your core and pull your toes towards your body, elongating your spine. Then, fold your upper body forward as much as you can, while keeping the clamp and pulling yourself in toward your feet or letting go of your big toes and clasping your fingers together. Afterward hold this position for several deep belly breaths, in through your nose and out through your mouth.
To intensify this movement, lower your upper body as much as your body allows in a pain-free manner.
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3. Side Bend with Arm Overhead
Begin in an upright sitting position on the floor, with your legs crossed, while maintaining good alignment of your head, shoulders, and hips. Engage your core. Then place one hand at your side for support, then bring the opposite arm overhead as you bend your upper body to the side by bending your elbow. Afterward hold the position for a couple of seconds, then raise back up to a neutral position and repeat the movement on the opposite side.
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4. Seated Spinal Twist
Begin in an upright sitting position on the floor, with your legs crossed, while maintaining good alignment of your head, shoulders, and hips. Engage your core and place one hand at the back. Then, twist your upper body to the side as you place the opposite hand on one knee. Hold the position for a couple of seconds, then return to a neutral position as you raise both arms overhead with palms pressed together, arching your back. Then lower both hands down as you repeat the starting position on the opposite side. Afterward hold each position for several deep belly breaths, in through your nose and out through your mouth.
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5. Progressive Exercises 1
a. Dandasana – The Staff Pose
Begin in an upright sitting position on the floor with your legs extended in front and your toes facing upwards, while maintaining good alignment with your head, shoulders, and hips. Then place your hands on the side for support. Engage your core and press your palms to the floor to straighten your spine as you tuck your chin in. Afterward hold the position for several deep belly breaths, in through your nose and out through your mouth.
b. Seated Forward Fold
From Dandasana position. Slowly walk your hands forward to bend your upper body into a forward fold position with your hands on the side for support, or you can grab your big toes as you inhale and bend deeper with your head facing down to the floor. Then hold the position for a couple of seconds, then inhale as you lift your upper body. Exhale to return to the starting position with an even-deep bend. Afterward hold the position for several deep belly breaths, in through your nose and out through your mouth.
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c. Navasana- Boat Pose
Variation 1
From the end position of the Seated Forward Fold. Lean your upper body back and straighten your arms at your side. Then engage your core and slowly lift both knees towards your chest at 45 degrees angle above the floor. While keeping your spine straight. With your knees still bent and toes pointing forward. Afterward hold the position for several deep belly breaths, in through your nose and out through your mouth.
Variation 2
While maintaining the Variation 1 Boat Pose position, extend your legs towards the ceiling, while keeping your spine straight and your toes pointing upward. Afterward hold this position for several deep belly breaths, in through your nose and out through your mouth.
6. Thread the Needle
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. While maintaining good alignment of your head, shoulders, hips, and knees. Engage your core. Inhale, extending your left arm up, and on your exhale, drive your left arm under the right arm lowering your left shoulder down to the floor. Then place your right arm behind your back, or you can extend your right arm overhead or in front for support. Afterward, hold in this position for several deep belly breaths through your nose and out through your mouth. Relax and repeat the sequence of movements on the opposite side.
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7. Progressive Exercises 2
a. Cat-Cow
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Maintain good alignment of your head, shoulders, hips, and knees. Engage your core. Arch your back as you tilt your head upward. Then, tuck your tailbone and round your spine as you lower your head downward. Repeat the sequence of movements.
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b. Disco Cow (Barrel Roll)
At this point, while maintaining the Cat-Cow position. Contract your abdominal area. Arch your mid back, then bend your upper body to one side. Roll to round your mid back out, then circle your upper body to bend on the opposite side. Repeat the sequence of movements for several repetitions. Perform the movement in the opposite direction.
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c. Downward-Facing Dog with Hamstring Stretch
From the end position of Disco Cow (Barrel Roll). Tighten your abdominal muscles and tuck your toes as you push back with your arms, straightening your legs as you lift your hips, moving into a Downward Dog position. Bend one knee to lift your heel off the floor, while keeping your other leg straight. Lower your heel back down and alternately repeat the movement on each side.
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d. Downward-Facing Dog with Toe Raises
At this point, lower both heels down to the floor, while keeping your spine straight and your gaze towards your feet. Then engage your core and raise your toes. Hold the position for a couple of seconds, then return to the starting position.
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e. Halfway Lifts
At this point. Slowly walk your hands forward, moving into a Halfway lift position. Then lower your arms to the floor with your hands reaching down, or place your hand on your knees or your shin. Keep your spine straight and your gaze forward. Afterward hold this position for several deep belly breaths, in through your nose and out through your mouth.
f. Forward Folds
From the Halfway Lifts position. Slightly bend your knees and lower your upper body with your head closer to your knees. Then place your hands on the floor for support. Afterward hold the position for several deep belly breaths, in through your nose and out through your mouth.
You can move your head side to side to make the exercise more challenging.
Repeat Halfway Lift and Forward Fold
g. Revolved Standing Forward Fold with Bent Knee
From the Forward Fold position. Slowly bend your right knee and inhale as you sweep your left arm up and twist at your waist only as far as you feel comfortable. While keeping your left hand pressed down to the floor for support or on top of a book or a yoga block then, place your left hand behind your back while keeping your gaze upward. Afterward hold the position for several deep belly breaths, in through your nose and out through your mouth. Repeat the movement on the opposite side.
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Repeat Halfway Lift and Forward Fold
8. Mountain Pose
From the Forward Fold position, slowly raise back up into an upright standing position. Engage your core and inhale as you raise both arms overhead with palms pressed together. Then, exhale as you hinge through your hips as slowly bend your upper body back into a forward fold.
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Repeat Halfway Lift
9. Progressive Exercises 3
a. Chaturanga Dandasana
Variation 1
From the Halfway Lift position. Slightly bend your knees, step back with both knees, and bend your arms as you lower your upper body toward the floor. While keeping your upper body parallel with your elbows straight up. Afterward hold this position for several deep belly breaths, in through your nose and out through your mouth.
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Variation 2
At this point. Bend your knees to the floor into a tabletop position, then bend your arms as you lower your upper body toward the floor with your toes tucked. While keeping your upper body parallel with your elbows bent and close to your upper body. Afterward hold this position for several deep belly breaths, in through your nose and out through your mouth.
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b. Baby Cobra
From Chaturanga Dandasana Variation 2. Untuck your toes to straighten your legs out, while maintaining good alignment with your head, shoulder, hips, and toes. Then engage your core and lift your upper back off the floor using your hands as support. Afterward hold this position for several deep belly breaths, in through your nose and out through your mouth.
c. Upward Facing Dog
From the Baby Cobra position. Slowly lift your mid-back upward using your arms as support, slightly arch your back, and be careful not to overextend your neck or back. Use your back and core strength with minimal assistance from your arms. Take several deep belly breaths, in through your nose and out through your mouth.
d. Three-Legged Downward- Facing Dog with Knee to Chest
From the Upward Facing Dog position. Curl your toes as you push back with your arms, and straighten your legs as you lift your hips. Then, extend your left foot up towards the sky, and the opposite foot is planted on the floor. While keeping your hips and shoulders pointing forward to square your hips. Lower your forehead towards the floor while keeping your gaze towards the back. Inhale as you drive the knee down towards your chest. Afterward hold the position for a couple of seconds.
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e. Supported Crescent Pose to Cactus Pose
From the end position of a Three-Legged Downward- Facing Dog with Knee to Chest. Bring the left foot between both hands, drop the back knee, and reach the arms towards the sky while keeping your gaze up and your toes straight ahead. Then engage your core and bend your elbow to the side into a cactus pose as you open your chest by arching your back. Afterward hold the position for several deep belly breaths through your nose and out through your mouth.
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f. Supported Prayer Twist
From the end position of Supported Crescent Pose to Cactus Pose. Return to a neutral position with your arms overhead. Then slowly lower your arms towards your chest with your hands pressed together into a prayer position. Engage your core, twist your upper body towards the left side, and anchor the right elbow on your bent knee. Afterward hold the position for several deep belly breaths, in through your nose and out through your mouth.
To make the end position easier, you can keep your gaze toward the floor.
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g. Supported Twisted Reverse, Revolved Warrior
From the end position of Supported Prayer Twist. Raise your left arm upward and turn your gaze toward the floor, rounding your back. Hold the position for a couple of seconds. Then, reverse the position by lowering your left arm and placing it behind your seat while you raise your right arm overhead, arching your back. Afterward hold the position for several deep belly breaths, in through your nose and out through your mouth.
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h. Dragonfly Twist
From the end position of Supported Twisted Reverse Revolved Warrior. Engage your core and lower your upper body by bringing your right arm and pressing your palm on the floor. Then, twist your upper body towards the sky as you lift your left arm upward. While keeping your gaze towards the up and hold the position for several deep belly breaths, in through your nose and out through your mouth.
i. Runner’s Lunge to Wide-Legged Forward Fold
From the Dragonfly Twist position. Lower your left arm and place it outside your left knee. Then engage your core, lift your front toes as you drop your back heel, and rotate your body as you walk your hands in front in a wide-legged forward fold position. Afterward hold the position for a couple of seconds.
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10. Progressive Exercises 4
a. Wide-Legged Forward Fold
Variation 1
From the end position of the Runner’s Lunge to the Wide-Legged Forward Fold. Slightly move your toes inward and heels out. Keep your arms straight up with your hands or fingers on the floor for support as you arch your mid-back by bringing your gaze forward. Then engage your core and slowly lower your upper body by bending your elbow and letting your head fall to the floor. Afterward hold the position for several deep belly breaths, in through your nose and out through your mouth.
To make the movement more challenging, you move your head from side to side, and you can place both hands on your hips as you bend your upper body down.
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Variation 2
From the end position Wide-Legged Forward Fold Variation 1. Slowly raise your upper body upward with your legs considerably wider than shoulder-width apart. Place your hands on your hips. Then engage your core. Hinge your hips to lean your upper body forward for your arms to reach the floor. Plant your hands on the floor. Afterward hold this position for several deep belly breaths, in through your nose and out through your mouth.
To make the movement more challenging, move your head from side to side.
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Variation 3
From the end position of Wide-Legged Forward Fold Variation 2. Slowly raise your upper body upward. Then place your hands on your hips. Engage your core. Hinge your hips to lean your upper body forward, with your hands reaching towards your feet and wrapping your hands on your big toes. While keeping your arms and spine straight up as you gaze forward. Then, slowly bend both elbows to the side to bring your upper body to a deeper bend as you let your head reaches down to the floor. Afterward hold the position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
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11. Goddess Pose (Utkata Konasana)
Begin in an upright standing position with your feet wider than shoulder-width apart and your toes pointing outward as far as they can comfortably go. Then push your knees back as wide as possible while hinging your hips to lower your seat. Extend your arms at your sides at shoulder height, or place your hands on your hips or at the heart center with palms pressed together. Afterward hold the position for several deep belly breaths, in through your nose and out through your mouth.
To intensify the exercise, you can bend your upper body from side to side.
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12. Goddess Pose on Tip Toes
Begin in an upright standing position with your feet considerably wider than shoulder-width apart and your toes pointing outward. Maintain good alignment with your head, shoulders, and hips. Engage your core and extend your arms out at shoulder-heigh. Then, slowly raise your heels, tucking your toes in an active arch. Afterward hold this position for several deep belly breaths, in through your nose and out through your mouth.
Variation 1. Goddess Pose Prayer Hands Tiptoes
Begin in an upright standing position with your feet considerably wider than shoulder-width apart and your toes pointing outward. Maintain good alignment with your head, shoulders, and hips. Engage your core and place your hands at the heart center, with palms in prayer. Then, slowly raise your heels, tucking your toes in an active arch. Afterward hold this position for several deep belly breaths, in through your nose and out through your mouth.
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13. Chair Pose
From the Goddess Pose Prayer Hands Tiptoes position. Drop your heels down and extend your legs up with your toes pointing to the sides. While keeping your prayer hands positioned and take a big step to the side to stand with both feet together. Then engage your core and lift both hands overhead as you bend both knees. Afterward hold the position for several deep belly breaths, in through your nose and out through your mouth.
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Repeat Forward Fold and Halfway Lifts, then Proceed with doing Progressive Exercises 3, starting with the opposite leg, and continue Progressive Exercises 4 up to the different variations of Goddess Poses to the Chair pose and repeating once again the Forward Fold and Halfway Lift.
14. Head to Knee Pose (Janu Sirsasana)
Begin sitting on the floor with your legs extended in front of your body, while keeping your toes pointing upward. While maintaining good alignment with your head, shoulders, and hips. Bend one knee and plant your foot against the inner thigh of your extended leg. Contract your core, hinge from your hips to bend your upper body forward, and reach for your toes with both hands. Afterward hold this position for several deep belly breaths, in through your nose and out through your mouth.
Variation 1 Head to Knee Pose (Janu Sirsasana)
Begin sitting on the floor with your legs extended in front of your body, while keeping your toes pointing upward. While maintaining good alignment with your head, shoulders, and hips. Bend one knee and plant your foot against the inner thigh of your extended leg. Then contract your core, hinge from your hips to bend your upper body forward, and place your hands on the sides for support. Afterward hold this position for several deep belly breaths, in through your nose and out through your mouth.
15. Revolve Head to Knee Pose (Janu Sirsasana Parivrtti)
Begin sitting on the floor with your legs extended in front of your body, while keeping your toes pointing upward. While maintaining good alignment with your head, shoulders, and hips. Bend one knee and plant your foot against the inner thigh of your extended leg. Then place your left hand on your right knee. Engage your core and raise the opposite arm overhead as you bend your upper body to the side. Afterward hold the position for several deep belly breaths, in through your nose and out through your mouth.
Variation 1
Begin sitting on the floor with your legs extended in front of your body, while keeping your toes pointing upward. While maintaining good alignment with your head, shoulders, and hips. Bend one knee and plant your foot against the inner thigh of your extended leg. Then place your left hand on your right knee. Engage your core and raise the opposite arm overhead as you bend your upper body to the side, reaching for your toes. Keep your gaze upward. Afterward hold the position for several deep belly breaths, in through your nose and out through your mouth.
16. Spinal Twist with Side Bend
Begin sitting on the floor with your legs extended in front of your body, while keeping your toes pointing upward. While maintaining good alignment with your head, shoulders, and hips. Bend one knee and plant your foot against the inner thigh of your extended leg. Then place your left hand on your right knee. Engage your core and twist your upper body to the right side. Hold the position for a couple of seconds, relax and turn to your opponent as you lower your upper body to the floor. Afterward hold the position for several deep belly breaths, in through your nose and out through your mouth.
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Repeat Seated Butterfly Pose
17. Seated Halfway Lift
Begin sitting on the floor with your legs extended in front of your body, while keeping your toes pointing upward. Maintain good alignment with your head, shoulders, and hips. Place your hands on top of your knees. Engage your core as you extend your upper body, while keeping your spine straight. Hold the position for several deep belly breaths, in through your nose and out through your mouth.
18. Seated Forward Fold
Begin sitting on the floor with your legs extended in front of your body, keeping your toes pointing upward. Maintain good alignment with your head, shoulders, and hips. Engage your core and walk both hands forward as you slowly bend your upper body, with your head reaching down to your knees for a deeper bend. Hold the position for several deep belly breaths, in through your nose and out through your mouth.
19. Corpse Pose
Lie on the floor with your legs stretched out, while maintaining good alignment with your head, shoulders, hips, and legs. Bring your arms to your sides, palms facing up, and close your eyes. Hold the position for several deep belly breaths, in through your nose and out through your mouth.
20. Full Body Stretch
Lie on your back on the floor, while maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and bring your arms overhead, taking a big reach as you stretch your legs. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
21. Knee to Chest
Lie on your back with your knees bent and your feet flat on the floor. Bring both knees to your chest, then wrap your hands around your knees. Engage your core and curl your body as you lift your head towards your knees. Hold the position for several deep belly breaths, in through your nose and out through your mouth.
Variation 1
Lie on your back with your knees bent and your feet flat on the floor. Bring both knees to your chest and hold onto your knees with both arms, looking for a light stretch in the lower back and glutes. Hold the position for several belly breaths, in through your nose and out through your mouth.
22. Self Hug with Forward Bend
Begin in an upright position, cross your left ankle over the top of your right shin. The sole of your left foot should also face upwards, and the top of your foot and ankle should rest on your hip crease. Maintain good alignment of your head, shoulders, and hips. Then wrap your arms around your chest with your hands holding onto your shoulders. Engage your core and tuck your chin down. Hold the position for a couple of seconds, then slowly bend your upper body forward. Afterward hold this position for several deep belly breaths, in through your nose and out through your mouth.
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23. Lotus /Prayer Pose
Begin in an upright sitting position, cross your left ankle over the top of your right shin. The sole of your left foot should also face upwards, and the top of your foot and ankle should rest on your hip crease. While maintaining good alignment with your head, shoulders, and hips. Pressed your palms together in a prayer position. Engage your core and close your eyes. Afterward hold the position for several deep belly breaths, in through your nose and out through your mouth.
Bottom Line: Twisty Yoga
Twisty Yoga is a great way to get fit and healthy. It combines traditional yoga postures and breathing techniques with dynamic twisting movements. It's a great way to reap the benefits of Yoga while building strength and flexibility.
Twisty Yoga is suitable for all levels and can be tailored to your individual needs. Regular practice can help improve your overall well-being, as well as help relieve stress and anxiety. It can also help to reduce back pain and improve digestion.
There are many different twisty yoga poses and sequences, so you can always find something right. Even if you're starting, you'll quickly get the hang of it and start to see results.
So if you're looking for a fun, effective way to get fit, twisty Yoga is perfect. The combination of strength, flexibility and relaxation can help to improve your overall health and well-being. So what are you waiting for? Give twisty Yoga a try today!
