Yoga Twists: Safe Practice Guide & Techniques
- Yoga Journal's archives series is a curated collection of articles originally published in past issues beginning in 1975. This article first appeared in the January 1984 issue of...
- Yogis discovered the joys of twisting long before the dance craze captured America's attention in the early '60s.
- Of major importance also are the effects on the spinal discs, the shock absorbers that separate the vertebral bodies.
Published January 23, 2026 04:16PM
Yoga Journal’s archives series is a curated collection of articles originally published in past issues beginning in 1975. This article first appeared in the January 1984 issue of Yoga Journal.
Yogis discovered the joys of twisting long before the dance craze captured America’s attention in the early ’60s. Improved abdominal circulation and toning of the abdominal muscles,relief of pain in the hips and shoulders,increased blood flow to the spinal nerves,and greater elasticity and strength of the spine are some of the many physiological benefits derived from practicing the twisting asanas.
Of major importance also are the effects on the spinal discs, the shock absorbers that separate the vertebral bodies. The rotation of the spine moving into a twist compresses the soft-tissue discs; the de-rotation coming out of the twist releases them. This squeezing and releasing produces a sponge-like action that allows the disc cells to absorb fresh nutrients and eliminate metabolic wastes. without this action, the discs will slowly dehydrate and eventually degenerate, causing the shrinking height so often seen in older adults.
However, the compression of the discs in twisting exacerbate any disc pathology. Thus, twists are contraindicated for anyone with neurological indications of disc troubles (numbness or sharp tingling pain in the lumbar, pelvic, or leg regions). The safe practice of twists requires precise kinesiology, i.e., clean movement of the bones. Each joint should open and extend from its center, with each bone (and its corresponding connective tissue) having independent intelligence. (In yoga,intelligence can be defined as the harmonious interaction of the voluntary nervous system and gravity to produce efficient balancing and movement of the body.)
Although it is difficult to experience the intelligence at this level without years of practice, an understanding of the correct movements leads to refined internal investigations into one’s own individual kinesiological patterns.
Anatomy of Twists
Table of Contents
On the musculoskeletal level, every asana has two main components: the position of the bones and the precisely patterned flow of intelligence through the muscles. The bones are aligned in the gravitational field to entirely support the weight of the body. The flow patterns of the muscular intelligence hold the bones securely in place while opening and extending the body in all directions.
The spinal column is the primary recipient of this extension. These flow patterns can be seen as combinations of creative and receptive intelligences. The appendages (the arms, the legs, and all their component parts) function actively, creating the pose by interacting with the ground or floor and any other useful prop (walls, chairs, even other appendages). The torso (including the head) receives the rebounding lift and extension created by the appendages.
The creative and receptive intelligences intersect at two major centers. The energy of the legs flows into the spine through and from the center of the pelvis (ie., the hara, or second chakra); the energy of the arms flows into the spine through and from the heart chakra in the center of the chest.
The second and fourth chakras are the two creative centers for postural intelligence. All twists are created here.
In standing and sitting twists, the pelvic and heart centers rotate in the same direction. In inverted and lying twists, the two centers rotate in opposite directions. The result is a continuously spiraling extension of the spinal column that opens each vertebral joint smoothly and sequentially.
Twists begin with a rotation of the pelvis around the femur in any of three possible axes: (1) a forward-bending/back-bending movement around an axis through the hip joints; (2) a side-bending movement around an axis run
Rotation to the right also produces side bending to the right. To minimize side bending while rotating the neck,lengthen the muscles on the side of the neck toward which you are turning and shorten the neck muscles on the opposite side. Interestingly enough, rotation in the thoracic and lumbar regions is accompanied by side bending in the opposite direction. rotating to the left produces a side bend to the right, and vice versa. Thus,to evenly extend both when twisting to the left,actively lengthen the right side of the spine while the left side resists. When twisting to the right, actively lengthen the left side. These adjustments should be made without inducing tension in the spinal muscles.
Where the Twist Happens in the spine
Kinesiological precision comes from awareness at the level of the bones. In addition, one should have some sense of how the twists are affecting the spinal muscles. All spinal muscles should soften and lengthen to receive the flow of the twist. The flow pattern can be experienced in three major layers of back muscles.
In the outermost layer, the fibers run almost perpendicular to the spine. This group includes the latissimus, the trapezius, the serratus, and the rhomboids and helps connect the actions of the upper limbs and the spinal column. The fibers of the middle layer run parallel to the spine from the pelvis to the skull. These erector spinae muscles, when softened and lengthened, produce an elongation of the spinal column.
The innermost layer is composed of shorter muscles that connect the spinous and transverse processes of adjacent and nearly adjacent vertebrae in criss-crossing patters along most of the length of the spine. Vertebral rotation occurs at this level,and softening and releasing here produces a complete release of the spine and maximum freedom of the vertebrae.
Working with the breath and using visualizations of softening and lengthening can help increase the receptivity of the spine.In twists, as in other asanas, both left-brain and right-brain conscious-ness come into play. The analytical left brain probes the details of the pose and explores the various kinesiological possibilities; the right brain experiences and creates patterned wholes,capturing the flowing essence each posture.
When these two aspects of consciousness are working together harmoniously, the mind can constantly refine and adjust the pose while maintaining a continuous flow of intelligence. This integration requiring great concentration and stillness of mind-is one of the challenges of asana practice and provides a fertile field for Self-unfolding.
A Twisting Sampler
The following section offers a variety of twists. Seeing their underlying unity will bring sensitivity and refinement to the practice of all asanas. Be sure to practice twisting to both sides; only one side of the pose is shown because of space limitations. In all twists where the upper arm works against the outer thigh or knee, there is a tendency to shorten the front spine when positioning the arm.Watch for this, and continuously lengthen the frontal spine at all times.
Figure 1. Pariurtta Trikonasana
Keep the diaphragm soft, and allow the breath to flow freely. Let the poses flow from the center of the body outward as the mind moves from the outside inward. (For complete instructions on all of these twists except Ramanand’s Twist and Bent-Knee Crocodile Twist).
This pose combines forward-bending and twisting movements of the pelvis. The legs
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Yoga Poses: Parsva Sirsasana and Parsva Sarvangasana
Definition / Direct Answer
The text describes two yoga poses: Parsva Sirsasana (Side Head to Knee Pose) and Parsva Sarvangasana (side Shoulderstand). These poses involve twisting and extension of the spine,requiring specific engagement of muscles for balance and proper alignment. As of January 24, 2026, these poses remain standard within various yoga traditions, though specific alignment cues may vary between schools. Yoga Journal continues to be a widely referenced resource for pose descriptions and benefits.
Figure 9.Parsva Sirsasana (Side Head to Knee Pose)
Definition / Direct Answer
Parsva Sirsasana is a seated forward fold with a twist. The pose aims to stretch the spine,hamstrings,and shoulders while stimulating abdominal organs. Research on yoga’s physiological effects, as of 2026, continues to demonstrate benefits related to versatility and stress reduction, though specific studies on Parsva Sirsasana are limited.
The text highlights the importance of resistance in the armpit and internal rotation of the hip on the side of the twist. It also emphasizes lengthening the opposite leg to maintain spinal extension.These alignment cues are consistent with teachings from multiple yoga lineages.
Key Considerations & Safety
While the text doesn’t mention contraindications, it’s vital to note that individuals with lower back pain, hip injuries, or recent abdominal surgery should approach this pose with caution or avoid it altogether.The Mayo Clinic’s information on yoga recommends consulting a healthcare professional before starting any new exercise programme, including yoga.
Figure 10. Parsva Sarvangasana (Side Shoulderstand)
Definition / Direct Answer
Parsva Sarvangasana is an advanced shoulderstand variation involving a twist. It requires significant core strength,shoulder stability,and spinal flexibility. Yoga International provides detailed instructions on this pose,including preparatory poses and modifications.
The text correctly identifies the back-bending action in the pelvis as crucial for lumbar spine alignment. It also emphasizes the opposing rotation of the rib cage and pelvis, and the importance of the sternum lift for balance.
Balancing and Hand Placement
The text notes differing preferences for hand placement – either directly under the sacrum/coccyx or slightly off-center. This variation is acknowledged by experienced yoga teachers as a matter of individual anatomy and comfort. The B.K.S. Iyengar Yoga Association emphasizes precise alignment and individualized adjustments in yoga practice.
Safety considerations
Parsva Sarvangasana is not recommended for beginners or individuals with neck problems, high blood pressure, or glaucoma. Proper instruction from a qualified yoga teacher is essential to avoid injury. The American Council on Exercise offers a Physical Activity Readiness Questionnaire that can help individuals assess their suitability for yoga.
Breaking News Check: As of January 24, 2026, there are no significant breaking news events related to the practice or understanding of these yoga poses.Ongoing research continues to explore the benefits of yoga, but no major changes in recommended practice have been reported.
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