Have you ever done a twisting pose, like the Revolved Triangle, where you can barely breathe, let alone feel the stretch? Maybe everyone in the class is turning while you skip it, avoiding eye contact with the teacher and thinking, “My ribcage isn’t moving that way.” You’re not alone.
Twisting poses by definition rotate the spine, making it feel like your abdomen is being squeezed too tightly. This makes it more difficult to breathe deeply because of the tight spots on the abdomen. The result? A not so relaxing process that you would rather avoid than try.
But if you skip the twists entirely, you’ll miss out. Twisting strengthens the core and back muscles and helps keep the rib cage and shoulders mobile. In fact, twisting is thought to even have digestive benefits, according to yoga tradition, perhaps because of the ‘belly-wringing’ motion.
Even if you don’t like twists while you’re in it, you might appreciate the feeling afterwards. Once you return to a more neutral position, you’ll probably feel a sense of lightness, as if it just became easier to stand upright and breathe deeply.
The following, less intense twist variations will help with just that. These twisting stretches are based on yoga postures, but still feel ‘broader’ than most twists. For example, instead of twisting and folding the spine forward, as in the Revolved Triangle and Revolved Side Angle, the poses below focus solely on twisting. That means your spine can lengthen without the extra compression and focus on breathing more easily, not just in your abdomen, but extending to all parts of your rib cage: front, back, and sides.
Think of it as spinning without the mental spiral.
6 yoga-based twists to stretch and strengthen
Some of the following twists may feel less intense, which can be helpful if you suffer from lower back problems or just don’t like the more common twists. As always, only turn as far as is comfortable. If you cannot breathe comfortably, reduce the intensity of the twist or skip it altogether.
You will need a leash (or leash) and a wall.
1. Mountain pose twist
Hold a yoga strap, belt, or robe tie in front of your chest with your hands a few feet apart and your palms facing down. Inhale as you press your feet into the mat and reach the crown of your head toward the ceiling. Keep your wrists flat and your arms straight as you draw your belly button toward your spine.
As you exhale, pull the band above and behind your head as far as feels good.
Inhale and pull the band back in front of your chest. Take a moment to adjust your hands. If your elbows bend a lot and/or the shoulder stretch is too intense, place your hands further apart. If you don’t feel enough of a stretch, move your hands closer together.
Stretch your arms forward and back a few more times.
Pause with the strap behind your head. Move from your hips and gently rotate so that your shoulders move to the right and then to the left. Do this a few times, pausing for a few breaths on one side and then trying the other side. Lower the belt in front of you and let go.
2. Warrior 2 with bow and arrow arms
Enter Warrior 2 with your right foot forward and open your arms into a T position. Reach both arms across your chest
Extend both arms in front of your chest with your palms facing each other and make soft fists. Inhale as you reach the crown of your head towards the ceiling.
Exhale as you straighten your right leg and, as if drawing an arrow, pull your left arm back and rotate your chest toward the long side of the mat. Inhale as you bend your right knee, turn your chest toward your right knee and reach your left arm to meet your right with your hands in fists. Repeat several times.
The next time your front leg is bent in Warrior 2, take several breaths. Then switch sides.
3. Spinning Warrior 2
Place your feet together and stand with the right side of your body a few inches from a wall. Step your right foot forward a few feet and turn your left foot slightly outward. Bend your right leg slightly as you turn your chest toward the wall. Bend your elbows and place your hands against the wall at chest height, as if you were doing a push-up. Press your hands into the wall and imagine sliding it to the left while gently turning to the right. Look at the wall or look over your right shoulder.
Take a few breaths here and then release. Place your feet together and switch sides.
4. Turn the table top
Come to the ground on your hands and knees. If you prefer cushioning for your knees, place a blanket under your knees or fold the mat under you. Straighten your right leg and plant the ball of your foot on the mat behind you. Place your left hand behind your head, being careful not to press your head down.
Inhale as you lengthen from your back foot to the crown of your head. Exhale and pull your stomach toward your spine as you twist to the left. (Visualize your ribcage leading this action and your left elbow following.) Move in and out of the twist with the breath a few times, then pause in your twist for a few breaths with your arm bent or, if comfortable, extend it out to the side.
Then return to your hands and knees. Move on to the next pose before practicing both on the other side.
5. Thread the needle
From your hands and knees, slide your left arm behind your right wrist as you lower your left shoulder and ear toward the mat. Bend your right elbow and press your right hand into the mat. For more of a stretch, you can walk your right hand forward on the mat, reach it toward the ceiling, or place your right hand behind your back in a half-bind.
Take a few breaths and then press your right hand into the mat to return to your hands and knees.
Repeat turning the table top and thread the needle on the other side.
6. Windshield wipers
Lie on your back with your knees bent and your feet on the floor, about mat-width apart. Pull your knees to the right and then to the left while gently rotating your hips and lower back. Do this a few times. Pause for several breaths with your legs to one side and then to the other.
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