Published October 8, 2026 10:15AM
Spinal twists in yoga can be intimidating—but they don’t have to be. Caitlin K’eli is a certified trauma-informed yoga teacher who believes that breathwork and movement, including twists, are powerful tools that can help release tension, regulate emotions and help us live more balanced lives.
You might have one of two thoughts while practicing spinal twists in yoga—either, “This feels absolutely incredible,” or “Is my body even supposed to move this way?!”
You’re not alone if twists can feel anywhere from rejuvenating to terrifying. Sometimes the pose leaves you feeling as if you don’t have enough space to breathe and like you can’t experience the stretch in a comfortable way. Other times, you might expect your body to rotate in a way that is unsustainable. In any case, you can still experience the benefits of twists—including improving spinal mobility and your body’s range of motion—without forcing yourself into a shape that doesn’t serve you.
15-Minute Yoga With Gentle Spinal Twists
The following practice focuses on easing your body into spinal twists in yoga rather than forcing or pulling it. Draw your attention to your breath to guide you in and out of each twist without overtaxing your body. Notice if you’re holding your breath and take that as a sign to ease up a little on the intensity.
1. Standing Side Bend
Stand at the top of the mat. As you inhale, reach both arms toward the ceiling. Clasp your arms overhead and exhale as you lean toward the right. Inhale as you come back to center and then exhale as you lean toward the left. Inhale and return to center.
2. Baby Backbend
Still standing with your arms overhead, arch your back, bring your gaze toward the ceiling, and bend your elbows to bring your arms into a cactus position. Stay here for a breath, then inhale as you return to center and lower your arms to your sides.
3. Standing Side Twist
Still standing on the mat, lift your arms into a T shape straight out from your shoulders. Twist your torso and arms toward the right side of the room, as if your right arm is reaching past the back edge of the mat and your left arm is reaching past the front edge. Inhale and return to center.
Repeat the twist on the left side, then return to center.
4. Standing Forward Bend
Still standing on the mat, reach your arms overhead. Then let your arms and chest fall forward as you bend your knees, hinge from your hips, and lower your hands or fingertips to the mat or blocks in Standing Forward Bend.
5. Standing Half Forward Bend
Lift your chest slightly and rest your hands on your thighs. Imagine your body is a straight line, from your tailbone to the crown of your head, and parallel to the mat. Take a breath here, then exhale back into Standing Forward Bend.
6. Chair Pose
From Standing Forward Bend, slowly roll up to standing. Bend your knees, sink your hips toward the mat, and draw your hands into anjali mudra (prayer position) in front of your chest in Chair Pose.
7. Revolved Chair Pose
From Chair Pose, twist your torso toward the right side of the room. If it’s comfortable, hook your left elbow against the outside of your right thigh. Take a few breaths here. Face forward again in Chair Pose, then twist toward the left side.
Return to standing, then come into Standing Forward Bend.
8. Downward Dog
From Standing Forward Bend, plant your hands on the mat, step your feet back, and lift your hips in Downward-Facing Dog. Relax the muscles in the back of your neck.
9. Cat-Cow
From Down Dog, lower your knees to the mat. Stack your shoulders above your wrists and your hips above your knees. Inhale as you lower your belly toward the mat and lift your chin in Cat Pose. Exhale as you round your back, draw your chin toward your chest, and push the mat away in Cow Pose. Repeat Cat-Cow for a few rounds at your own pace.
Press your palms into the mat and lift your hips back into Down Dog.
10. Three-Legged Dog
From Down Dog, lift your right leg off the mat in Three-Legged Dog. Take a breath here.
11. Revolved Low Lunge
From Three-Legged Dog, step your right foot between your hands and lower your back knee to the mat in Low Lunge. Plant your left hand on the mat and reach your right hand toward the ceiling in Revolved Low Lunge. Take a few breaths here, then lower your right hand to the mat.
12. Revolved High Lunge
From Low Lunge with both hands on the mat, lift your left knee off the mat, lift your chest, and reach your arms overhead in High Lunge. Take a few breaths to feel centered here.
Lift your arms straight out from your shoulders into a T shape. Exhale as you twist your torso toward the right, reaching your right arm in the direction of the back edge of the mat and your left arm in the direction of the front edge. Take a few breaths here, then return to face forward in High Lunge.
Lower your hands to the mat and step back into Downward Dog. Come into Three-Legged Dog with your left leg lifted. Repeat Revolved Low Lunge and Revolved High Lunge on the left side. End by stepping back into Downward Dog.
13. Child’s Pose
From Down Dog, lower your knees to the mat and sink your hips toward your heels. Rest your forehead on the mat or a block in Child’s Pose.
14. Thread the Needle Variation
From Child’s Pose, reach your right hand toward the ceiling, then reach underneath your chest in a variation of Thread the Needle. Take a few breaths here. Reach your right hand toward the ceiling and return to Child’s Pose.
Repeat the Thread the Needle variation on the left side. End with both arms reaching forward in Child’s Pose.
15. Gentle Hip Twist
Come to your hands and knees and keep them planted on the mat as you lower your hips toward the right. Gently tap the mat with your hips if it’s comfortable, then lift your hips back up and return to center. Repeat the same on the left side. Continue dipping your hips from right to left at your own pace.
16. Supine Spinal Twist
Lie on your back with your arms and legs extended straight out from your shoulders. Draw your right knee toward your chest, then toward the left side of the mat in Supine Spinal Twist. Gently rest your left hand on your outer right thigh for more of a stretch. Take a few breaths here.
Then roll back to center with your right knee lifted. Straighten your right leg on the mat and repeat Supine Spinal Twist on the left side.
To finish the practice, hug both knees toward your chest. Rock back and forth if it feels good. Then find a comfortable seated position on the mat. Take one deep breath in, and one deep breath out.
