There are many more twists and variations, especially when you delve into arm balancing poses and inversions. However, a large number of these require strength, balance, technique and other essential skills in order to perform. They are definitely something to work toward and have fun with but, many teens may not be ready just yet to take on the challenge. The ones covered here are great for High School PE classes, athletic teams, and teen yoga classes.

Yoga Twists for Teens

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Sit on the floor with legs bent. Place your left foot on the outside of your right buttock, left knee facing forward along the ground. Step the right foot to the outside of the left knee with the knee pointing straight up. Hug the raised knee and sit up on your sitz bones. Inhale and circle the right arm behind you, placing the hand on the floor as you exhale and lengthening the spine. Inhale, raising the left arm. Exhale place the elbow on the outside of the right thigh. If this isn’t possible simply hug the knee. Inhale and exhale two more times as you continue to deepen the twist throughout the entire spine, pressing the elbow against the knee and looking behind you. Binding Variation:If your left shoulder can clear the right knee (be on the outside of the knee), you can try to bind the arms. Circle the left hand toward the right hip and thread it through the hole between the legs. The right arms reaches behind the back to clasp the left fingers. Voilà, you are a pretzel! This is the quintessential twisty yoga pose and always a class favourite.

Revolved Chair Pose (Parivrtta Utkatasana)

revolved chair pose

Stand in Mountain Pose. Inhale raise your arms overhead. Exhale bend your knees and hips as if you are sitting in an imaginary chair. Inhale extend through the upper body, exhale, twist to the right, bringing your hands into prayer position, and placing the left upper arm on the outside of the right thigh. Look down at your toes or to the right, whichever is comfortable. Hold for 3 to 5 breaths. Inhale and return to standing. Repeat on the other side.

Revolved Triangle Pose (Parivrtta Trikonasana)

Stand with feet wide apart. Inhale raise the arms to shoulder height in line with feet, ankles should be directly below hands. Turn your left foot in slightly (this is your brake). Turn your right foot out 90 degrees. On an exhale turn your torso to the right bringing the left arm to the front, right arm reaching behind you, and squaring your hip points to the front as much as possible. Inhale, lengthen the side body, actively reach the arms apart, and ground through your big toes. Exhale, reach your left hand down to the ground or onto a block while the right hand reaches high. Beginners can look down or to the side. More advanced students can gaze at their raised thumb. Hold this pose for a few breaths. Exhale to release the twist. Inhale to return to standing. Reverse the feet and repeat on the other side.

Revolved Side Angle Pose (Parivrtta Parsvakonasana)

Stand with feet wide apart. Turn your left foot in slightly. Turn your right foot out 90 degrees. (So far the same as above) With hands on hips, turn your torso to the right and square you hips forward. As you do this lift the left heal off the mat, rotating on the ball of the foot. Exhale and bend the right knee to get your right thigh parallel to the ground. Keep the left leg active. On the next exhale, rotate the torso and lean it down with the left arm on the inside of the right foot, right thumb in the crease of the right hip, pressing the thigh down and back. If this is easy, inhale come up slightly place hands in prayer position, extend through the side ribs and then twist further by placing the upper left arm on the outside of the right knee. As with all twists, lengthen the body on the inhale, deepen the twist on the exhale. Hold for a few breaths. Inhale to come up. Exhale to release the twist. Reverse the feet and repeat on the other side.

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