These seated twisting yoga poses are organized by level of difficulty. However, each twist could be modified to vary the level of difficulty. I have given some tips for each of the poses to modify and/or change the level of difficulty.
There are many contraindications (including pregnancy) for yoga poses, which is why consulting your doctor before practicing yoga is essential. You should also have a certified yoga teacher that learn and practice under in person. These poses are not intended to diagnose, treat, cure, or prevent any disease.
Beginner Seated Twisting Yoga Poses
Seated Spinal Twist
Sanskrit Name: Parivrtta Sukhasana
Use your hand behind you to help you sit up as tall as possible. Sitting on a block or yoga blanket to elevate your hips over your knees will make this pose more comfortable.
Half Lord of the Fishes
Sanskrit Name: Ardha Matsyendrasana
This pose can be modified in many ways. To deepen this pose, hook your elbow over your knee. You can also make this an open twist by twisting away from your leg. One other alternative is to keep your hands at heart center, use your elbow to hook over your knee and deepen the twist.
Intermediate Seated Twisting Yoga Poses
This is the open twist version of Marichyasana. If you can’t get the bind, use a strap. As an alternative, twist towards your bent leg. Twisting towards your leg and binding will make this an advanced pose.
Revolved Head to Knee Pose
Sanskrit Name: Parivrtta Janu Sirsasana
To make this pose more intense, you can straighten both legs. In this pose, I find that I can deepen the twist by taking my lower hand and reaching it across to my bent knee. By holding onto my knee, I can pull myself a little deeper into the twist.
Revolved Hero Pose
Sanskrit Name: Parivrtta Virasana
Sitting on a block is a great modification to Revolved Hero Pose. This elevates your hips over your knees and reduces the pressure on your knees.
Advanced Seated Twisting Yoga Poses
Sanskrit Name: Parivrtta Surya Yantrasana
To modify Sundial Pose, use a strap over the top foot. This pose requires a ton of flexibility in the hamstrings. Make sure you warmed up before trying it!
Boat Pose Twist Variation Hands To Feet
Sanskrit: Parivrtta Navasana Variation Hands To Feet
You can make this into a beginner pose by keeping your legs together, bend your knees, place your palms together at heart center, and twist.
There are a lot of benefits to adding twists to your yoga practice, but there are also reasons why some people should avoid them. To learn more about twists check out 6 Benefits of Twists in Yoga and Who Shouldn’t Do Them.