Beginner Twists

In this sequence, we move through standing, seated and reclining twists. Move slowly and mindfully—taking care not to over-rotate your spine.

I cannot overstate the importance of twisting poses for mountain bikers. However, if you’re not used to moving your spine in this way, please start gently. Your range of motion will improve gradually with consistent practice.

LEVEL
  • Beginner
PRIMARY MUSCLES STRETCHED
  • Calves and hamstrings.
  • Abs and obliques.
  • Chest, shoulders and neck.
  • Hips flexors and glutes.
KEY POSES
EQUIPMENT
  • Mat
TIMING
  • Post-ride or at the end of a long day to loosen you up.
TIP
  • Form is very important with twists. Always move mindfully—contracting your abs and lengthening your spine before you twist. Inhale to lengthen your spine, and exhale into the twist.