Gentle Spinal Twist Sequence
A yoga sequence of four gentle spinal twists, standing, seated, on all fours, and lying down, linked with slow breathing. It mobilizes the back after exercise, relaxes the lower back, and teaches students to rotate the torso without forcing it.
How to play
- Each student stands on a yoga mat with space to the sides; three breaths with hands on hips (0.5 min).
- Standing twist: loose arms swing side to side as the torso rotates, starting quick and getting slower and slower until still; 1 minute (1 min).
- Seated twist: cross-legged, right hand on the left knee and left hand behind, inhale to sit tall and exhale to twist; four breaths per side (1.5 min).
- Thread the needle on all fours: slide the right arm under the left, resting the shoulder and cheek on the mat; four breaths per side (1.5 min).
- Supine twist: lying face up, bent knees drop together to one side, arms out in a T, gaze to the opposite side; five breaths per side (1.5 min).
- Return to center, hug the knees, rock gently, and lie quietly for a few seconds (1 min).
Rules
- The twist starts at the waist and travels up, without cranking the neck.
- Grow tall on the inhale and twist only on the exhale.
- Don't force it with the hands: twist only as far as the body allows without pain.
- Students with back discomfort do only the standing and supine twists.
Variations
Easier
Do only the standing and supine twists, three breaths per side.
Standard
All four twists in sequence, four or five breaths per side.
Harder
Hold each twist for eight breaths, lengthening every exhale.
Adaptations
- Limited mobility: chair twists, holding the backrest with one hand.
- Autism: announce each pose by name and number before starting.
- Stiff back: place a cushion or folded mat under the knees in the supine twist.
Learning goals
- Mobilize the spine with controlled rotations.
- Coordinate the torso twist with the exhale.
- Learn how to take care of the back after physical activity.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
Many students turn only their head; ask them to move the belly button toward the twist and let the eyes follow last.
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