When you're having a rough day, it's hard not to get bent out of shape. But getting a little twisted is actually good for you. Carving out a mere 10 minutes to do some yogic twisting helps elongate your spine after you've been hunched over your desk all day and it improves digestion after scarfing down your lunch so you could get back to the grindstone. Coiling your body into these poses also requires you to focus on your balance and will create more stability in your practice. Be sure to hold each move for at least five long breaths.
Start in a Down Dog and extend your right leg straight up and open your hip to get the extra stretch.
Long Twisted Triangle
Bring your right foot to the outside of your left hand and slowly start to straighten both legs. You'll feel this along the backs of your legs as well as in your torso.
Lunge Twist
Bring your leg back up to the Down Dog split and then bring it through to a high lunge. Breathe a few breaths here and then twist over your front leg.
Lunge Twist Hand to Floor
Keep your twist going over your front leg and bring your bottom hand down outside your front foot.
Extend your top hand straight up. Try to lift out of the bottom hand so your torso isn't resting on your leg.
Triangle Twist
Bring your back leg in a bit and bring your heel down to the ground. Straighten both legs. Keep your hand on the ground to the outside of your leg. You can also move it up your shin to elongate your torso. If you can't hold the pose easily it's better to back off a bit and find a place where you can stay with more ease. Then push back into Downward Dog and reverse the whole series up to this point.
Bend your left knee and extend your right arm straight up and look toward your top hand. Hold for a few breaths and then switch sides.
Chair Twist
Come into a Chair pose and hold for a few breaths.
Twist over to one side holding the bend in your knees and then try the other side.
Squat Twist
Come down into a squat.
Walk your hands forward in front of you. Lift your right arm straight up and look up towards your hand. Hold a few breaths here and try the other side.
Seated Spinal Twist
Bring your right leg over the left leg and place your right foot on the floor. Raise your left arm and twist up and over your bent right leg.
Hold for a few breaths and try the other side.
Boat Twist
Sit down and lift your knees up into a modified Boat pose with bent legs.
Twist your knees to one side and let your arms go to the opposite side. Switch sides. Repeat this 20 times and keep breathing.
Seated Forward Bend Twist
Straighten both legs out in front of you. Bring your left elbow across your body and place your left hand on the floor outside your right leg.
Bring your right hand out to the side for balance and twist around. Try the other side.
Extended Leg Twist
Grab your right foot with your hands. Extend your back straight.
Bring your left hand to the outside of your right foot and bring your right hand behind you for balance.
Extend through your right heel and twist. Try the other side.
Lying Down Extended Leg Twist
Lie down on your back and extend your right leg straight up in the air.
Twist it across your body directly out to the side. Bring your hands to a T shape and breathe. Switch sides.
Knees Across Twist
Bring knees into your chest and twist to the left. Bring your left hand on top of your knees and press down. Bring your right hand out to a T shape and breathe into the twist. Try the other side.
Rest in a neutral position by bringing both knees into your chest or staying in Happy Baby or Savasana for a few breaths.
