How to Do Front Twists

Twisting postures are a fundamental part of all yoga practice. Twists help to release tension in the lower back and lengthen the spine. They also help improve digestion, massage the internal organs and stretch the hips. There are a variety of twists that are used in yoga, but the traditional front twist is the basic pose used in most routines.

Things You'll Need

  • Yoga mat
  • Yoga pillow or firm sofa cushion
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Instructions

    • 1

      Sit upright on your mat in a comfortable cross-legged position. As an added benefit, try sitting on either a yoga pillow, also known as a zafu, or a firm sofa cushion to help lengthen your spine. Make sure your shoulders are back and your pelvis is tilted forward. Rest your forearms on your lap. Also, allow your chin to drop slightly to lengthen the back of your neck. You should feel comfortable and able to breathe easily in this position.

    • 2

      Inhale deeply, raising the right arm overhead. As you exhale, twist around to the right, placing the right hand on the floor behind you. Turn and look over your right shoulder. Make sure that your spine is only twisting and rotating, not bending. Allow the twist to begin at the base of the spine and continue up to your head. You should still be able to breathe deeply even though your ribcage is slightly compressed.

    • 3

      Place your left hand on the outside of your right knee for leverage. Press against your leg to achieve a deeper twist. Each time you inhale, unwind slightly. As you exhale, try to twist a little deeper to the right. Focus your gaze behind you, and try to look a little farther around each time you twist deeper. If you are having trouble breathing deeply, you are twisting too far. Hold the pose for 10 to 12 breaths.

    • 4

      On your last exhalation, unwind and twist back around to the front. Repeat this process on the opposite side. Remember to keep your spine erect, twisting, not bending, and move with your breath. Start with two or three repetitions on each side.