February Theme 2026 – Twilight Time Twists
By Kathryn Smith
Twisting poses or Parivritta sthiti are very important as we get older. As we age, we become less flexible in the side body and more stiff. The intercostal muscles are often closed in when we sit at desks, on the settee or drive. Consequently, our chest remains less open and also our diaphragm which causes us to breathe incorrectly and much more shallowly.
To combat these problems, Yoga gives us turning poses to stretch and squeeze the muscles bringing fresh blood supply to our internal organs. Twists are also recommended for anxiety and depression as they help us to really concentrate and feel our side ribs, side waist and shoulders as we turn slowly feeling one side open out and stretch as the other side is squeezed and massaged.
There are many varieties of twists to do but our practice this month is focusing on winding (or twisting)! down for the evening and these asanas can be done from the comfort of your own bed. Twists are good to do before bedtime as when we are asleep we can remain in one position for quite a length of time. Twisting before sleep helps to stretch these areas and settle them down so that we are comfortable, relaxed and able to fall asleep naturally.
Parivritta swastikasana (revolved cross legged pose).
Sit on the bed with your legs crossed making sure your spine in straight. You can sit on pillows to achieve this and also for height so that your knees are level or lower than your hips. Take a few breaths here, really feeling the rhythm of your breath. On an inhale lift up through the torso, on the exhale turn in the waist only to your right. Breathe normally here, keeping your head in line with your chest to facilitate this. After a few breaths here, breathe in again as you stretch up once more and turn now in the side ribs only. Take a few breaths here. On the next inhale, keep the torso lifted and turn in the shoulders only. Left hand on right thigh and right hand on pillow or bed behind where you are sat. Take a few breaths here. Inhale, lift the hands and as you exhale come very slowly back to the centre like a corkscrew. Repeat turning to the left. Stretch legs away and relax.
Parivritta Upavistha Konasana (revolved seated angle pose).
Sit on the bed, again using a pillow for height if you tend to drop in the chest with the legs out wide. Rub the heels away keeping the feet straight (little toe side moving towards you, big toe side moving away from you and roll the groins, inner thighs, knees and calves down without the feet moving. Feel the inward rotation in the legs. Take a few breaths and then sit tall on the inhale and exhale to the right in the upper body so that you are looking at the right toes. Left hand on fingertips between the legs, right fingertips behind right buttock. (Staying on the fingertips helps to keep us sensitive to the twist). Head in line with the chest. After a few breaths here exhale slowly back to the centre and repeat on the left side. You can then bring the knees together and use the arms wrapped round the legs to squeeze them together thus relaxing the groins. (This can be done after each side twist if you wish to release the legs sooner).
Jathara Parivartanasana (revolved abdomen pose).
Lie on your back with your knees bent and your feet flat on the bed. Have the knees and feet hip width apart. Breathe in as you draw your navel back towards your spine and exhale letting the legs drop towards the right. The right outer foot should be against the bed and also the left inner foot. The knees and ankles are not together in this easier version and the legs and hips will not feel level if you are doing it correctly. Hands and arms slightly out to the sides away from the body. Palms down is easiest to balance but you can try palms up if you feel like a challenge! Let the weight of the legs hold you in this passive twist. You can stay here breathing gently for as long as you like as this is a brilliant twisting pose requiring little effort. When you are ready, inhale and draw the navel back once more, coming back to centre on an exhale letting the left leg lead you back. Repeat twisting to the left. After this pose (or in between sides) you can bring the knees and feet together, keeping the feet gently flexed so there is no tension in the lower back and hold there with your hands on the top of the calves under the kneecap. (This prevents you from dropping back in the waist as can happen when we hug the knees instead causing the chest to collapse and the lumbar spine to over extend). Release and relax the legs in a wide savasana.
Get under the covers, Namaste and goodnight!
