Iyengar Yoga Chair Twists: Realign, Release, and Restore

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Why Practice Iyengar Yoga Chair Twists?

This Iyengar Yoga class explores the realigning and back-releasing benefits of chair-supported twisting poses through a structured, accessible sequence. It’s ideal for anyone seeking to improve spinal mobility, relieve back tension, and develop a clearer understanding of supported chair yoga twists.

The sequence begins with standing twists using a chair for support, including variations of Parivrtta Trikonasana, which help establish stability and orientation in the twisting action. It then progresses into foundational chair-based forms of Bharadvajasana, focusing on pelvic grounding, spinal rotation, and upper body alignment.

As the practice deepens, it incorporates shoulder-opening techniques and upper back mobility work, creating a more expansive and integrated twisting experience. The class culminates in a chair-supported variation of Pasasana, offering a deep, progressive release along the entire spine.

Suitable for a wide range of practitioners — including beginners with stiffness and experienced students refining their technique — this class provides a comprehensive introduction to chair yoga twists and demonstrates how props can safely deepen your yoga practice.

What You Will Need

• A yoga chair (or a chair without arms)
• Two yoga blocks
• A wall (for certain variations)
• An optional blanket for taller practitioners

Chair Twists in Standing Poses

The class begins with chair-supported standing twists. Using a wall for orientation, Rod guides you through a variation of Parivrtta Trikonasana with the help of a chair and blocks. This setup stabilises the pelvis while allowing the spine and ribcage to rotate more freely. For those with tighter hips or difficulty grounding the heel, modifications using blocks are provided.

Key actions include pressing the forearm into the seat of the chair and turning from the base of the spine upwards. The sequence emphasises the importance of preventing over-rotation in the hips, which helps keep the twist focused through the spine and back ribs.

Seated Chair Twists: Bharadvajasana Variations

You then move into classic seated chair twists, including multiple Bharadvajasana adaptations. Starting with sideways sitting and progressing to sitting backwards through the frame of the chair, each version adds new layers of awareness.

The practice highlights the use of resistance and leverage. Pressing the hand into the wall, drawing the arm into the frame of the chair, or hooking the hand under the seat helps initiate and sustain the twisting action without compromising alignment.

Rod encourages you to notice how grounding the legs and stabilising the pelvis create a strong foundation for the spine to rotate more freely. Simple additions like placing a block between the knees help maintain alignment and prevent asymmetrical twisting.

Twisting With Leverage and Lift

As the class builds, new variations increase both the depth and integration of the twist. You’ll explore how gripping the frame of the chair, pressing down with the forearm, or reaching for the wall behind you can create lift through the chest and length through the spine. These small changes greatly enhance your ability to maintain both expansion and rotation.

Variations using the arms through the chair frame allow for new twisting angles while keeping the pelvis square and the knees level. This structure helps prevent the common tendency to “leak” the twist into the hips or legs.

Culmination: Chair-Based Pasasana

The class concludes with a deep yet accessible version of Pasasana using the chair for support. The feet are grounded, the thighs supported, and the spine is encouraged to twist from a stable base. Gripping the top of the chair, Rod guides you through an expansive twist that maintains structure while encouraging release in the lower back and shoulders.

By the end of the class, you’ll have a well-rounded experience of how props — especially the chair — can help you deepen, stabilise, and refine your twisting poses.

Watch the Full Free Class

To explore this full sequence, watch the class below. This 40-minute practice is available for free and offers a detailed look at how to approach Iyengar Yoga chair twists safely and effectively:

Explore More with Yoga Selection

This class is part of Yoga Selection’s extensive library of over 900 Iyengar Yoga classes, covering all major asana groups including twists, backbends, forward bends, and therapeutic sequences. Become a member to gain unlimited access to structured courses, weekly new classes, and curated programs for all levels.

FAQs

Can beginners do chair twists?
Yes! Chair-supported twists are especially helpful for beginners, as they allow the spine to rotate without losing alignment or over-rotating the pelvis.

What are the benefits of chair twists?
They help decompress the spine, improve mobility in the back and shoulders, release tension, and realign posture.

Do I need a special yoga chair?
A yoga chair without arms is ideal, but any stable, armless chair can work.

Start Exploring Chair Yoga Twists Today

Whether you’re new to twisting poses or looking to refine your technique, this class offers a practical, well-structured way to deepen your understanding. With detailed guidance, use of props, and a progressive approach, you’ll walk away with both insight and inspiration for your personal practice.

Explore Specialised Yoga Courses at Yoga Selection

The Chair Yoga classes discussed in this article can be found on yogaselection.com. Yoga Selection is a comprehensive online platform offering a wide range of yoga classes, courses and resources, including specialised courses targeting specific regions of the body.

As a Yoga Selection member, you gain unlimited access to our extensive video library, featuring over 650 on-demand classes. Additionally, explore a diverse range of courses, with two new videos released every week.

Experience the flexibility of joining live classes in real time, allowing for personalised guidance and support. Immerse yourself in a vibrant community that nurtures your growth and provides valuable resources for your yoga practice.

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