A Yoga Twist Routine to Improve Your Range of Motion in Your Back, Chest, Shoulders, and Hips

When you think of yoga, twists or rotations are probably some of the popular moves or poses that come to mind. This yoga twist routine will take you through some of the more common rotational moves—and it’s perfect for beginners too.

In fact, this video is the fifth installment of Sweat With SELF’s Yoga for Beginners series, which helps familiarize those who are interested in yoga—but maybe haven’t really tried it out yet—with some of the foundational poses. Today’s video focuses specifically on twists, which means you’ll be showing your back, chest, shoulders, and hips some love in this specific routine. In the video, yoga instructor Rita Murjani—the chief of staff at mindful living brand Aduri who teaches at NYC-based studios SkyTing and Equinox—will take you through a flow of twist-oriented yoga poses, many of which serve to increase range of motion in your lower back, upper back, hips, and shoulders.

The yoga poses that involve twisting that you’ll learn include the half twist, low-lunge twist, twisted down dog, revolved side angle, and Bharadvaja’s twist II. You’ll transition through a bunch of other foundational poses in the flow too, including supine pigeon, crescent lunge, forward fold, chair pose, and child’s pose. That means in addition to the benefits from the twisting, you’ll also work to loosen up your hamstrings, quads, and hip flexors too.

If any of the poses seem too challenging, don’t worry—that’s where modifications come in. Throughout the course of the 40-minute yoga flow, Murjani will teach you how to modify the poses to make them more comfortable for your own body, whether that’s by tweaking the form or by using props. In particular, yoga blocks can make a bunch of the poses more accessible, since they can reduce your range of motion, allowing you to get into and maintain a pose without discomfort.

Ready for a yoga twist routine? Gather your props, set aside 40 minutes, and get ready to loosen up!


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