Do the Twist - Yoga Twists
Angelique Sandas talks us through this standing yoga twists progression, ideal for releasing tensions in the body and improving our foundational balance
Yoga twists have many benefits for the body. They release tensions in the back, shoulders, and abdomen and help to balance energies along the spine, creating neutrality and harmony. Twists also stimulate blood flow through the internal organs, keeping the inner body soft and mobile.
An important aspect of twisting is establishing an anchored, secure foundation so that the work of the twist can be free and effective. In standing postures, the foundation is the pelvis through the legs and feet. Yoga twists are an action of the mid to upper back and neck. The progression presented here helps to develop awareness of that base and build stability. This then allows you to access free and effective range of motion in the twist. We begin with the most basic postures, adding complexity as we go, challenging the body’s ability to separate the stability of the lower body from the movement of the upper body.
This sequence is suitable for all levels and some modifications are provided. Work at your own pace and honour your body. If you find yourself challenged with any of the postures, work the progression only up until that point. As you integrate the information more fully, you can explore the next posture.
When we have a solid foundation, twists can be very freeing and dynamic. Explore this progression and see how your twists develop.
1 Revolved Standing Forward Fold (Parivrtta Uttanasana)
Feet parallel and hip-distance apart. Keep pelvis securely aligned over feet, legs active. Rotate rib cage with one hand to the floor, other hand reaching upward, long waist, gaze up.
2a. Revolved Fierce (or Chair) Pose (Parivrtta Utkatasana)
Version 1: Feet together, knees bent and together. Pelvis and knees in line with feet: avoid shifting, swivelling, or leaning. Prayer position, elbow across opposite knee. Rotate rib cage, gaze up.
2b. Revolved Fierce (or Chair) Pose (Parivrtta Utkatasana)
Version 2: Feet together, knees bent and together. Pelvis and knees in line with feet: avoid shifting, swivelling, or leaning. Arm crosses opposite knee to anchor hand to floor. Rotate ribcage, other arm reaches up, gaze up.
3a. Revolved Triangle Pose (Parivrtta Trikonasana)
Version 1: Front leg parallel. Back leg external rotation. Pelvis square to front foot, weight equally distributed. Fold at hips. Hand opposite of front foot anchored to block. Rotate rib cage, other arm up, gaze up.
3b. Revolved Triangle Pose (Parivrtta Trikonasana)
Version 2: Front leg parallel. Back leg external rotation. Pelvis square to the front foot, weight equally distributed. Fold at hips. Hand opposite to front foot anchor to the floor at the outside edge of the front foot. Rotate rib cage, other arm up, gaze up.
4a. Revolved Lateral Angle Pose (Parivrtta Parsvakonasana)
Version 1: Front foot to the floor. Back knee down. Pelvis square to the front foot, weight equally distributed. Prayer position, elbow across opposite knee. Rotate rib cage, gaze up.
4b. Revolved Lateral Angle Pose (Parivrtta Parsvakonasana)
Version 2: Front foot to floor, knee bent into a lunge. Back leg external rotation, foot down. Pelvis square to the front foot, weight equally distributed. Arm crosses opposite knee to anchor hand to the floor. Rotate ribcage, other arm reaches up, gaze up.Â
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