Seated Twists – Weekly Advanced Class 430

This class focuses on developing clarity and depth in seated twisting poses, featuring the key asanas Ardha Matsyendrasana and Marichyasana III. These poses help to mobilise the spine and bring attention to the coordinated action of the trunk, shoulders, and pelvis. In these variations, the torso rotates towards the bent leg rather than away from it, and are therefore referred to in Iyengar Yoga as closed twists. This action creates a gentle compressive effect through the abdominal region.

While twists are often described as having a “detoxifying” effect, their benefits may more accurately be understood in terms of how they influence movement and circulation. The alternating compression and release that occurs as you enter and exit a twist may help to stimulate blood flow to the abdominal organs, while also engaging the muscles of the trunk and supporting postural control. In addition, the rotational movement of the spine can help reduce stiffness and improve overall spinal mobility when practiced with care.

The class begins with preparatory standing twists, including Utthita Hasta Padangusthasana III and Parivrtta Ardha Chandrasana, which help to establish balance, alignment, and directional awareness before progressing to the seated poses. It is well suited to practitioners looking to release tension in the back, refine their understanding of twisting actions, and develop greater ease and mobility through the spine.