How to Do the Twisting Pose in Yoga

The twisting yoga pose, otherwise known as the Sage Twist, is one of the most important in all of yoga. The twisting pose works to release the hips, tone the abdomen, stretch the arms and even relieve tension in the backs of the legs. While this pose has a number of variations and difficulty levels, the basic twist is a great way to get started.

Difficulty: Moderately Easy

Instructions

1. Take a seated position on your yoga mat. Extend your legs in front of you and activate you legs by flexing your feet, pulling your toes towards your chest. Keep your spine straight, sitting tall and imagine yourself being lifted from the armpits towards the ceiling. Keep your stomach muscles tight and pulled in.

2. Bend your right knee so that your right foot is even with your left knee. Cross your right foot over and allow the sole of your foot to rest on the outside of your left knee.

3. Place your right hand directly behind you with your fingers pointing away from you. Twist at the hips, keeping your spine stretched straight and bring your left arm around to the outside of your right leg. You can hold there, or if possible, grasp your left knee.

4. Look behind you as your hold the yoga twisting pose for a minimum of two full breaths, only twisting your neck as far as is comfortable. If you feel at any time that you are forcing the pose, you have gone too far. There are many variations to this pose, so go only as far as you are comfortable. Relax the pose, release your right leg and repeat on the opposite side.

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