A 40-minute Iyengar Yoga practice that combines hip and pelvic stabilization with twisting poses to create a revitalizing experience from head to toe. Working through the hips, hamstrings, shoulders, obliques, and spine, this sequence develops both strength and mobility while cultivating greater focus and awareness.

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

About This Practice

Some yoga practices are calming. Others are invigorating. This sequence falls firmly into the second category.

By combining stability in the hips and pelvis with twisting actions through the spine, we explore how strength and mobility can work together to create a sense of energy and responsiveness throughout the body. The work is distributed broadly—from the feet to the shoulders—creating a practice that feels both integrated and complete.

The twists play a particularly important role. When combined with a stable foundation, they help bring awareness to the spine and encourage movement through areas that often become stiff or underused.

Whether practiced first thing in the morning or during an afternoon lull, this sequence offers an opportunity to reconnect with the body and sharpen attention.

What You'll Practice

• Tadasana (Mountain Pose)

• Utthita Marichyasana

• Pasasana (Noose Pose)

• Virabhadrasana I (Warrior I)

• Parivrtta Parsvakonasana (Revolved Side Angle Pose)

• Parsvottanasana (Intense Side Stretch Pose)

• Hip and pelvic stabilization

• Twisting actions to energize the spine

• Coordinating strength and mobility throughout the body

When to Use This Practice

• As a morning practice to start the day

• During an afternoon energy slump

• When looking for a full-body yoga sequence

• To explore the relationship between stability and twisting

Who This Is For

• Students seeking a balanced full-body practice

• Practitioners interested in twisting poses

• Anyone wanting to feel more energized and focused

• Both newer and experienced yoga students

Frequently Asked Questions

Why combine hip stability with twisting poses?

A stable foundation in the hips and pelvis creates the conditions for more effective twisting. When the base is organized, the spine can respond more freely and intelligently.

How do twists affect the spine?

Twists encourage movement through the spine and can reveal areas of stiffness or asymmetry. They often create a feeling of renewed energy and awareness throughout the back body.

Is this practice more about strength or flexibility?

Both qualities are explored. The sequence combines stabilizing actions with mobility work, creating a balanced approach that develops strength and movement together.

Can this practice be done in the morning?

Yes. The energizing nature of the sequence makes it particularly well suited to the morning, though it can also be useful whenever you need to refresh your focus.

Is this practice suitable for beginners?

Yes. The sequence includes familiar standing poses and twists while offering enough detail to remain engaging for more experienced students.

What style of yoga is this?

This class is taught in the Iyengar Yoga method, which emphasizes precision, sequencing, and understanding how different actions in the body work together to create stability and freedom.

Continue Your Practice

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

• Practice in-person at Studio Po Toronto

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie's Blog