A 10-minute Iyengar Yoga practice focused on seated twists and spinal mobility. Through a series of twisting postures, this sequence helps relieve stiffness, improve movement in the spine, and leave you feeling refreshed and revitalized.

Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

Twisting poses have a unique ability to reveal where we hold tension and where movement may have become restricted. In this short practice, we explore seated twists as a way to bring greater mobility and awareness to the spine.

The emphasis is not on turning as far as possible, but on observing how the spine responds to the action. Over time, twists can help cultivate a greater sense of space, responsiveness, and ease throughout the back body.

This is a concise practice that can fit easily into a busy day, offering an opportunity to reconnect with the body while bringing clarity and attention to the present moment.

What You'll Practice

• Seated twisting postures

• Improving spinal mobility through rotation

• Releasing stiffness in the back body

• Developing awareness through simple seated poses

• Exploring how twists affect the spine and breath

When to Use This Practice

• When feeling stiff through the spine

• As a short break during the day

• To refresh the body and mind

• When looking for a simple seated yoga practice

Who This Is For

• Students wanting to improve spinal mobility

• People experiencing stiffness from sitting

• Practitioners looking for a short, accessible sequence

• Anyone interested in seated yoga poses

Frequently Asked Questions

What are the benefits of seated twists?

Seated twists can help improve spinal mobility, increase awareness of posture, and relieve feelings of stiffness through the back body.

Do I need to be flexible to practice twists?

No. Twists are less about flexibility and more about awareness and appropriate movement. Each person can work within their own range of motion.

Why do twists feel refreshing?

Twists encourage movement through areas of the spine that may not move as frequently during daily activities. Many students find this creates a sense of renewed energy and clarity.

Can I do this practice every day?

Yes. Because the sequence is short and accessible, it can be incorporated into a regular practice routine.

Is this practice suitable for beginners?

Yes. The seated poses and straightforward approach make this sequence accessible to a wide range of students.

What style of yoga is this?

This class is taught in the Iyengar Yoga method, which emphasizes precision, alignment, and developing awareness through careful observation and practice.

Continue Your Practice

If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:

• Practice in-person at Po Toronto

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie’s Blog