Day 11: Spinal Twist Deep Dive | 30-Day Beginner Yoga

Twists are excellent for maintaining the health of your spine and stimulating digestion. Today, we will explore a variety of twists to release tension from the back and side body.

Always remember to lengthen your spine before you twist. Think of inhaling to grow taller, and exhaling to revolve slightly deeper.

Today's Poses

Cat-Cow

Thread the Needle

Half Lord of the Fishes (Seated Twist)

Supine Spinal Twist

Poses Today 4

Duration 15 min

Focus Spinal Mobility

Warm-Up — 3 min

Start with gentle spinal mobilization.

Cat-Cow

Beginner

Marjaryasana-Bitilasana

⏱ 3 min

1. Start on hands and knees.
2. Inhale, drop your belly, lift your gaze (Cow).
3. Exhale, round your spine, tuck your chin (Cat).
4. Repeat for 5-7 rounds.

Today's Sequence — 9 min

01.

Thread the Needle

Beginner

Parsva Balasana

⏱ 4 min

1. From Tabletop, inhale and reach your right arm up towards the ceiling, opening your chest to the side.
2. Exhale and weave your right arm under your left arm, bringing your right shoulder and the right side of your head to the mat.
3. Keep your hips lifted and stacked over your knees.
4. You can keep your left hand where it is, or extend it forward.
5. Hold for 5 breaths, then repeat on the left side.

Alignment Tip Ensure the weight is on your shoulder, not your neck.

02.

Half Lord of the Fishes (Seated Twist)

Beginner

Ardha Matsyendrasana

⏱ 5 min

1. Sit with your legs extended straight in front of you.
2. Bend your right knee and place your right foot flat on the floor outside your left knee.
3. Keep your left leg straight, or bend it and tuck the left foot near your right hip.
4. Place your right hand behind you for support.
5. Inhale, reach your left arm up to lengthen your spine. Exhale, twist to the right, hugging your right knee with your left arm (or hooking the elbow outside the knee).
6. Hold for 5 breaths, then switch sides.

Breathing Cue Inhale to find length through the crown of your head; exhale to twist from the belly.

Cool-Down — 3 min

Supine Spinal Twist

Beginner

Supta Matsyendrasana

⏱ 3 min

1. Lie on your back and hug both knees into your chest.
2. Extend your arms out to a "T" shape.
3. Exhale and drop both knees over to the right side.
4. Keep your left shoulder anchored to the floor; gaze can turn to the left.
5. Hold for 5-10 breaths, then inhale knees back to center and exhale them to the left.

Modification: Place a block or folded blanket between your knees for extra support.

Savasana

Corpse Pose

Close your eyes. Let your body be completely heavy. You have finished today's practice. Well done.

You have completed Day 11 ✓

Take a moment before you move. Notice how you feel.