🔄 Twisting Yoga Poses: How to Do Them Safely (Especially If You’re Pregnant)

Because not all twists are created equal.

Yoga twists feel amazing—like wringing out your spine, massaging your insides, and resetting your brain in one move. But there is a right and wrong way to do them, especially if you’re pregnant, have spinal issues, or love going deeper than your body’s ready for.

This post breaks down:
✅ Why twists are worth doing
✅ How to do them with proper alignment
✅ What to avoid—especially during pregnancy
✅ And how to modify for safety and strength

And yes, I’ve got a full YouTube video walking you through open vs. closed twists during pregnancy. More on that below ⬇️

---

🧠 First: Why We Twist in Yoga

Twists in yoga help:

• 🌀 Improve spinal mobility
• 🫁 Massage the organs (especially digestive system)
• 💆‍♀️ Release tension in the upper back and neck
• 💨 Promote detox through breath and lymph movement
• 🧘‍♀️ Improve focus by drawing your attention inward

Twists can be grounding and energizing—depending on how long you hold and how deep you go.

---

🤰 Pregnancy Note: Open Twists Only, Please

When you’re pregnant, especially in the second or third trimester, closed twists (belly toward the leg) are a hard no. You don’t want to compress your belly or restrict space for your baby.

Instead, do open twists—where the belly rotates away from the leg.

👇 Watch My YouTube Demo:

🎥 Twisting Safely During Pregnancy – Open vs. Closed Twists
I walk through modifications, alignment, and how to keep both you and baby comfy and safe.

---

🧘‍♀️ Common Twisting Poses (And How to Modify Them)

🔹 Seated Spinal Twist (Ardha Matsyendrasana)

Do it: Sit tall, twist from the ribcage. Keep your low back long.
Pregnancy Tip: Skip crossing your elbow over your knee—just twist gently with hands at heart or on the floor behind you.

🔹 Revolved Chair (Parivrtta Utkatasana)

Do it: Twist from the center, not the shoulders. Keep knees even.
Pregnancy Tip: Avoid this one unless heavily modified—regular Chair Pose is your friend.

🔹 Supine Twist (Reclined)

Do it: Lie on your back, knees bent, twist side to side.
Pregnancy Tip: Add a pillow under the top leg or skip it entirely past 20 weeks if lying flat is uncomfortable.

🔹 Revolved Lunge (Parivrtta Anjaneyasana)

Do it: Lunge with back leg extended, twist over front leg.
Pregnancy Tip: Skip twisting toward the bent knee—instead, place your hand on your thigh and gently twist away from the belly.

---

⚠️ Precautions to Keep in Mind

• Never force a twist—it should feel like a lengthening, not a cranking
• Always lead with your breath: inhale to lengthen, exhale to rotate
• If you feel pinching in your low back, come out
• During pregnancy, early postpartum, or any abdominal healing phase—avoid deep compression

---

🧘‍♂️ Want a Gentle Twisting Flow?

Here’s a mini-sequence that’s safe and satisfying:

1. Cat-Cow – Warm the spine
2. Thread the Needle – Gentle shoulder and upper back opener
3. Seated Open Twist – Inhale tall, exhale to rotate
4. Supine Twist with Props – Use pillows to support belly and knees
5. Savasana with Deep Breathing – Inhale comfort, exhale tension

---

🙌 Final Thoughts

Twists are powerful. But only when done thoughtfully.
They’re not about “how far you can go”—they’re about how deeply you can connect, breathe, and create space.

So whether you’re flowing strong or pregnant and protecting your belly, always choose the twist that feels kind, not impressive.

---

📥 Want My Free Guide to Prenatal Yoga Modifications?

Grab the printable below—includes:

• A twist safety cheat sheet
• Pregnancy-safe pose swaps
• Breath cues for energy and calm

🎁 Drop your email and I’ll send it straight to you. Because your yoga should support every version of you—including the one growing a tiny human.