About This Spinal Twist Routine
Twisting movements do something unique for your body. They compress and release your internal organs, stimulate circulation, and create rotation through your spine that counters the linear movements of daily life. This spinal twist routine uses that principle to leave you feeling lighter, more energized, and thoroughly revitalized.
What This Routine Targets
This routine focuses on spinal rotation through seated and lying twists, forward folds that compress your torso, and backbends that open your front body. The combination creates a rinse and reset effect that releases tension you might not even realize you’re carrying.
What’s Included
This nine-minute routine includes nine exercises that progress from gentle bends through deeper twists and finishes with inversions. You’ll work through cat-cow for spinal mobility, seated and lying twists that reach your entire spine, and shoulder stand with plow that use gravity to enhance the release.
Who Should Try This
This routine benefits anyone feeling sluggish, stiff, or compressed from sitting. It’s especially useful when you need an energy boost without intense exercise, or when you want to reset your posture after a long day.
Tips for Best Results
Breathe deeply throughout the routine, especially during twists. Exhale as you rotate deeper and inhale as you release. Keep your movements controlled rather than forceful. Twisting should feel like wringing out a towel, not forcing your spine into an uncomfortable position.
Wide Leg Bend
Duration: 1:00
Fold forward with legs wide to stretch your hamstrings, hips, and lower back.
Difficulty: Beginner
Instructions
- Stand with feet wide and toes pointing forward.
- Hinge at your hips to fold forward, lowering your torso toward your legs.
- Relax your head, neck, and arms, aiming to place your palms on the floor.
Tips
- Lengthen through your spine as you fold.
- Keep legs straight but avoid locking your knees.
- Hold ankles and draw your head closer if you want more stretch.
Adjustments
- Rest hands on shins or blocks if the floor feels far away.
Upward Dog
Duration: 1:00
Press into upward dog to open your chest and stretch the front of your body with strength.
Difficulty: Beginner
Instructions
- Lie on your stomach with legs extended and hands under your shoulders.
- Press into your palms, straighten your arms, and lift your chest and thighs off the floor.
- Relax your shoulders away from your ears and gaze slightly upward.
Tips
- Only your palms and the tops of your feet should touch the floor.
- Keep arms straight without locking your elbows.
Adjustments
- Keep thighs on the floor for a gentler version if needed.
Downward Dog
Duration: 0:30
Press back into downward dog to lengthen your spine, open the shoulders, and stretch the entire backside.
Difficulty: Beginner
Instructions
- Start in tabletop, tuck your toes, and press through your hands to lift hips up and back.
- Straighten your legs as much as feels good while keeping a soft bend in the knees.
- Reach your chest toward your thighs and lengthen through your spine as your heels reach toward the floor.
Tips
- Let your head hang between your arms so your neck relaxes.
- Spread weight evenly between hands and feet.
- Keep knees slightly bent if hamstrings feel tight.
Adjustments
- Bend the knees more deeply or elevate hands on a chair for a lighter option.
- Come onto your forearms or place a block under your hands if wrists need relief.
Cat Cow
Duration: 1:00
Flow through cat and cow to mobilize your spine and melt away stiffness one breath at a time.
Difficulty: Beginner
Instructions
- Begin on hands and knees with wrists under shoulders and knees under hips.
- Inhale as you drop your belly, lift your chest, and gaze forward or slightly up.
- Exhale as you round your spine, draw the belly toward the ceiling, and tuck your chin.
- Continue gliding between the two shapes in rhythm with your breath.
Tips
- Move slowly enough that each vertebra gets a moment of attention.
Adjustments
- Keep your head more neutral if your neck prefers less movement.
Seated Twist
Duration: 1:00
Twist from a seated position to wring out your spine and open your chest.
Difficulty: Beginner
Instructions
- Sit with legs extended, then cross one foot over the opposite thigh and plant it on the floor.
- Lengthen through your spine and place the opposite elbow outside the lifted knee while the other hand grounds behind you.
- Twist your torso and turn your gaze over the back shoulder as you breathe deeply.
Tips
- Grow tall through the crown of your head before deepening the twist.
Adjustments
- Keep the bottom leg extended or bend it underneath you based on comfort.
- Hug the knee with your arm instead of using the elbow for a gentler variation.
Spinal Twist
Duration: 1:00
Twist gently on your back to stretch your spine, chest, and glutes all at once.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend one knee and place the foot on the floor.
- Lower the bent knee across your body toward the opposite side while your torso and hips twist.
- Place your opposite hand on the outside of the bent knee and extend the other arm out to the side.
Tips
- Keep both shoulders grounded on the floor.
Adjustments
- Support the bent knee with a cushion or block if needed.
Locust Pose
Duration: 0:30
Soar into locust pose to strengthen your back body and energize your posture.
Difficulty: Beginner
Instructions
- Lie on your stomach with legs extended and arms resting by your sides.
- Engage your back, glutes, and core to lift your chest, arms, and legs off the floor.
- Keep legs straight and together, toes pointing back, and gaze slightly forward.
Tips
- Reach your fingertips toward your feet to help open your chest.
- Lengthen through the crown of your head so your neck stays in line with your spine.
Adjustments
- Lift only your upper body or just your legs if you need a gentler variation.
Shoulder Stand
Duration: 1:00
Lift into a supported shoulder stand to strengthen your core and calm your mind.
Difficulty: Advanced
Instructions
- Lie on your back with legs extended and arms by your sides.
- Press arms into the floor to lift legs and hips toward the ceiling.
- Support your lower back with your hands and extend legs straight up, forming a line from shoulders to feet.
Tips
- Keep your neck relaxed and avoid turning your head.
- Engage your core and glutes to stay balanced.
Adjustments
- Keep your knees bent if straight legs feel too intense or if you are building strength for the full pose.
Plow
Duration: 1:00
Roll into plow pose to stretch your spine and hamstrings while giving your nervous system a calming reset.
Difficulty: Advanced
Instructions
- Lie on your back with legs extended and arms by your sides.
- Engage your core to lift your legs overhead, supporting your lower back with your hands.
- Lower your feet toward the floor behind your head and, if they touch, extend your arms along the mat with palms down.
Tips
- Keep legs straight and toes reaching toward the floor.
- Relax your neck and avoid turning your head while in the pose.
Adjustments
- Hold your hips with your hands if your feet do not reach the floor.
- Bend your knees slightly if straight legs feel too intense.
Feeling Revitalized
Close with a gentle forward fold, take a cleansing breath, and notice the spaciousness through your torso. Twist-focused routines create a sense of renewal that lingers.
Practice this flow whenever you need an energy reset or feel compressed from prolonged sitting. Regular spinal rotation helps maintain healthy mobility and keeps your back feeling youthful.
