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Twists poses

Poses that rotate the spine around its long axis with the pelvis anchored.

Beginner twists 7

Learnable in a first class, with a version that works for most bodies.

Bharadvaja's Twist I Bharadvājāsana I Beginner · twists · 30–60 seconds each side Easy Seated Twist Parivṛtta Sukhāsana Beginner · twists · 5–8 breaths each side Revolved Staff Pose Parivṛtta Daṇḍāsana Beginner · twists · 5–8 breaths each side Simple Seated Twist Vakrāsana Beginner · twists · 30–60 seconds each side Standing Spinal Twist Kaṭicakrāsana Beginner · twists · 6–10 rounds each side Supine Spinal Twist Supta Matsyendrāsana Beginner · twists · 60–120 seconds each side Thread the Needle Pose Parivṛtta Bālāsana Beginner · twists · 60–90 seconds each side

Intermediate twists 10

Assume a working base of strength and range, and a teacher who has watched you move.

Bharadvaja's Twist II Bharadvājāsana II Intermediate · twists · 30–60 seconds each side Half Lord of the Fishes Pose Ardha Matsyendrāsana Intermediate · twists · 30–60 seconds each side Marichi's Pose A Marīcyāsana A Intermediate · twists · 30–60 seconds each side Revolved Abdomen Pose Jaṭhara Parivartanāsana Intermediate · twists · 6–10 slow rounds each side Revolved Chair Pose Parivṛtta Utkaṭāsana Intermediate · twists · 30–60 seconds each side Revolved Head-to-Knee Pose Parivṛtta Jānu Śīrṣāsana Intermediate · twists · 30–60 seconds each side Revolved Low Lunge Parivṛtta Añjaneyāsana Intermediate · twists · 30–60 seconds each side Revolved Triangle Pose Parivṛtta Trikoṇāsana Intermediate · twists · 30–60 seconds each side Revolved Wide-Angle Seated Pose Parivṛtta Upaviṣṭa Koṇāsana Intermediate · twists · 30–60 seconds each side Revolved Wide-Legged Forward Bend Parivṛtta Prasārita Pādottānāsana Intermediate · twists · 30–60 seconds each side

Advanced twists 8

Long-practice poses. The risk is rarely the shape itself — it is arriving at it years early.

Full Lord of the Fishes Pose Pūrṇa Matsyendrāsana Advanced · twists · 20–40 seconds each side Half Lord of the Fishes Pose II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side Marichi's Pose B Marīcyāsana B Advanced · twists · 30–60 seconds each side Marichi's Pose C Marīcyāsana C Advanced · twists · 20–40 seconds each side Marichi's Pose D Marīcyāsana D Advanced · twists · 20–40 seconds each side Noose Pose Pāśāsana Advanced · twists · 20–40 seconds each side Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side Revolved Side Angle Pose Parivṛtta Pārśvakoṇāsana Advanced · twists · 30–60 seconds each side

Asked before class

What are twists in yoga?

Poses that rotate the spine around its long axis with the pelvis anchored. YogaPath lists 25 of them, from Bharadvaja's Twist I through to Revolved Side Angle Pose.

Which twists should a beginner start with?

The 7 poses in this family marked beginner: Bharadvaja's Twist I, Easy Seated Twist, Revolved Staff Pose, Simple Seated Twist, Standing Spinal Twist and others. Each has a version that works for most bodies, and each page lists who should skip it.

Are twists safe for everyone?

No family of poses is. Each page in this group lists its own contraindications — pregnancy, blood pressure, glaucoma, and neck, knee, shoulder or wrist injury all rule out specific poses. Read the cautions on the individual page, ask your doctor if a condition applies to you, and learn the poses with a qualified teacher.

Other families

Standing 18Seated 29Forward bends 22Backbends 43Inversions 20Balance 31Restorative 21

Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written and what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

SOURCE·Published asana references·asana names, alignment and cautions as taught·REVIEWED JUL 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram Geeta Patel @geetapatelnz Instagram Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.

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THE STUDIO

See all 10 sites in this family, with what each one answers

Published by

Amit Sharma

Auckland real-estate agent and marketer. Builds free, sourced data tools.

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