In today’s blog, we explore a specific category of yoga poses, namely twists! This idea came out of a recent chakra yoga class when we unblocked the Solar Plexus using twists specifically selected for opening this chakra. I explain more on the types and benefits of twists below, including how best to perform them, and when to avoid them.

I will also update you on a couple of things that you may be interested in, namely:

1. my new exciting project – an online immersion yoga philosophy course with a free introductory video ready to watch now;
2. an upcoming special offer on yoga classes in January 2026 to help with your New Year goals!

ALL ABOUT YOGA TWISTS

I must admit that it’s not always apparent what benefits a yoga pose may offer, during a group practice. For teachers, there is usually not enough time to explain the benefits of each pose, particularly during a flow class (although I try whenever I can!). That said, on Thursday evenings, I teach a chakra balancing flow class, and it is, on the whole, obvious how a pose might help open a chakra (energy centre in the body).

The Solar Plexus chakra, or Manipura in Sanskrit, is located at the navel. This energy vortex is responsible for confidence and self-esteem, as well as helping us feel in control of our lives. Physically, this chakra is responsible for digestion and energy; and as such connected to the natural element of fire, or the sun. In other words, this is your powerhouse!

To activate this chakra, we practice quite a few twists (seated, standing and reclining), in conjunction with other poses, to stimulate the internal organs and strengthen the core. You will find listed below some of the twists that we normally practice in our classes (not just Thursdays’ classes).

But first, let’s discuss the benefits.

BENEFITS OF TWISTS

Twists can help increase circulation of oxygenated blood to the brain giving you a fresh boost of energy throughout the whole body. Your energy is closely related to metabolism which is the rate at which your body processes food. Twists boost the metabolism and aid digestion, which is also helped when the internal organs rub against each other, and get stimulated during practice.

During a twist, blood flow is temporarily constricted in the lower organs, the bowel, liver and kidneys. When you release, fresh oxygenated blood surges through the body and flushes out unwanted toxins. BKS Iyengar, one of the Fathers of Yoga, said that twists are detoxifying because of the “squeeze and soak” action.

Along with the digestive system, twists also stimulate the circulatory, nervous and the endocrine systems – which all have an important part to play in building the immune system.

It goes without saying that twists also help maintain a healthy spine by wringing out and lubricating the connective tissue of the spine – keeping it strong and supple.

Last but not least, twists also give you a sense of calm as they soothe away both physical and emotional tension in the body triggering the parasympathetic nervous system – making you feel connected with yourself.

In summary, twists are absolutely fantastic for your health!

HOW TO PERFORM TWISTS

Remember, always listen to your body. Do what the body says, not what the teacher says. If you feel pain, stop. You can also modify a pose or start very gently.

To perform seated twists, for example, start with grounding through the sitting bones. You might want sit up on a block or rolled blankets to maintain the natural length and curves of the back. As you inhale, lengthen the spine through the crown of the head. As you exhale, start twisting the lower spine and work your way up to the neck – so that eventually you involve the whole spine until you face the wall behind you (if possible). This is because different parts of the spine have different range of mobility. By all means, work with what is available.
 

CONTRAINDICATIONS

Pregnant women and those who recently gave birth (last 4 months) should only practice gentle twists – turning to their (right and left) sides, and not trying to face the wall behind.

Similarly, people with back injuries should also avoid full twists. It may be fine to practice gentle twists as described above, as long as there is no pain.

In both cases, it is advisable to consult a medical professional before your practice.

TYPES OF TWISTS

Below are the names of twists that we often practice in my classes, along with their Sanskrit equivalents; but of course, there are many more, including advanced poses. I’ve added pictures alongside some of them (as available).

You can read more on how to perform each twist online – or come to my classes!

Seated and on knees

Reclining

Standing

YOGA PHILOSOPHY – WATCH FREE VIDEO

In other news…. if you have come to a point in your yoga journey, when you have started wondering what it’s all about, you’re at the right place, and right time. I’m currently working on a short course which is an online version of the in-person course that I ran in Bath in mid-2024, which some of you might have attended. 

Use the link below to watch a free 8-minute video on Introduction to Yoga Philosophy. As this is a new product, I’d be grateful for any feedback, you may have, please, via email (click right here). More videos will be added soon, one per limb of the Eight Limbs of Yoga. Stay tuned!

Watch the free introductory video now.

SPECIAL NEW YEAR OFFER – 20% DISCOUNT IN JANUARY

It’s not too long before we enter the festive season. I do hope you have an amazing time with family and friends!

If after your break, you wish to start or restart a new wellbeing regime, it would be my honour to help you achieve it! And to encourage you to come to yoga classes in January, I want to offer you a 20% discount on single classes, class passes and the 7-week Chakra Balancing Course for the whole of January. That is a huge discount that brings the price of a single class down, up to £7.20.

I’ll announce the discount code to enter on the booking page, in the second week of December on my website, so please keep an eye on the Events page (click here), and on your inbox! As you may know, in addition to Chakra Balancing Yoga on Thursdays at Hillside Hall (Oldfield Park), I also teach Vinyasa Flow on Tuesdays at Hedley Hall (Twerton). Click on the Events page link above for more information.

REMINDER – SURVEY ON ONLINE CLASSES IN 2026

In my last blog, I said that I am planning to have more online presence in 2026 to reach out to customers who are not based in Bath, those who like their privacy or are unable to travel to a studio. If you have any interest in live or recorded online classes, please could you kindly complete the survey today? It has just 5 questions. Thank you so much!

Complete the survey now.

That’s all from me today! I hope some or all of this has been helpful. If you have any questions, comments or suggestions on any of the above, please reply to this email or contact me via my website (click here).

Have a lovely weekend.

Sossi

Yoga & Meditation Teacher, UK