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Simple Twist (Parivrtta Anjaneyasana)

Elisha in a low lunge twist, front knee bent and back knee lowered, one hand on the mat and the other arm reaching toward the ceiling, chest opening to the side and gaze lifted
Sink into the lunge, spiral open from there.

Simple Twist is one of the most common poses in a Vinyasa flow, and one of the most useful. Starting from a low lunge, you rotate the torso and open the chest, combining a deep hip flexor stretch with a spinal twist in a single shape. It strengthens the back, increases thoracic mobility, and counteracts the forward rounding we accumulate from sitting and screens. It's called simple for a reason: it's accessible, it feels good immediately, and it fits naturally into almost any sequence.


How to Practice Simple Twist (Parivrtta Anjaneyasana)

  1. Begin in a Low Lunge with your right foot forward, right knee stacked over the ankle, left knee lowered to the mat.

  2. Place your left hand on the mat, beneath your left shoulder.

  3. On an inhale, lengthen your spine and lift your chest.

  4. On an exhale, rotate your torso to the right and reach your right arm up toward the ceiling.

  5. Stack your shoulders vertically and open your chest toward the right side wall.

  6. Let your gaze follow your top hand upward.

  7. Hold for 5-8 breaths, breathing into the twist with each exhale.

  8. Lower the arm, return to neutral, and switch sides.


Modifications & Variations

  • Hand on a block: Place your bottom hand on a block instead of the floor to lift the torso and make the rotation easier to access.

  • Top hand to hip: Instead of reaching the arm fully overhead, rest your top hand on your hip, this reduces the shoulder demand while you build into the full twist.

  • Both knees down: Lower your back knee if your lunge feels unstable, giving you a steady base to rotate from.


Bring Your Practice to Life


A large group of yoga students practicing on the grass in Golden Gate Park on a sunny day, with trees and a blue sky in the background

Free Yoga in Golden Gate Park


Every summer I teach free outdoor classes at the Whale's Tail in Golden Gate Park, June through October. Bring your mat, bring a friend, and meet me on the grass.


Elisha seated in meditation on an open-air wooden yoga shala, surrounded by tall wooden posts, with a misty lake and mountain range visible in the background at sunrise

Yoga Retreats Around the World


Ready to go deeper? I lead small-group retreats in some of the most beautiful places on earth. A few days of practice, good food, and real rest can change everything.



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