Intermediate · 12 min
Twists II
Enhance spine flexibility with targeted twists for the upper, middle, and lower back. Strengthen joints with added wrist and ankle stretches. Suitable for those at an intermediate level.
Total session: 13:06 · Includes preparation and side changes.
Ready when you are
Power pose arms up
Movement instructions
Stand tall with your feet shoulder-width apart. Reach your arms upward and outward in a wide V, palms forward. Breathe slowly and hold comfortably.
Use a nearby wall or stable support if you have balance difficulties.
Total (including preparation): 13:06 · 13:06 remaining
Up next: Power pose arms up · 1:00
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Power pose arms up1:00
- Rag doll1:00
- Trunk twist1:00
- Toe touch twist1:00
- Forward fold1:00
- Seated twist · Both sides1:00
- Toe squat1:00
- Wrist flexion1:00
- Upward dog1:00
- Twisted sphinx · Both sides1:00
- Spinal twist · Both sides1:00
- Plow1:00
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
720 seconds moving + 66 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Twists II.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
12 timed steps use 12 different movements. Starting positions: Standing, Floor. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Power pose arms up | 60 |
| 2 | Rag doll | 60 |
| 3 | Trunk twist | 60 |
| 4 | Toe touch twist | 60 |
| 5 | Forward fold | 60 |
| 6 | Seated twist | 60 |
| 7 | Toe squat | 60 |
| 8 | Wrist flexion | 60 |
| 9 | Upward dog | 60 |
| 10 | Twisted sphinx | 60 |
| 11 | Spinal twist | 60 |
| 12 | Plow | 60 |
Routine overview
What you’ll move through.
12 timed steps · 12 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Power pose arms up
Standing · Focus: shoulders, posture.
- 02
60sRag doll
Standing · Focus: back, hamstrings.
- 03
60sTrunk twist
Standing · Focus: core, sides, back.
- 04
60sToe touch twist
Standing · Focus: hamstrings, back, sides.
- 05
60sForward fold
Standing · Focus: shoulders, chest, hamstrings.
- 06
60sSeated twist
Floor · Focus: back, hips.
- 07
60sToe squat
Floor · Focus: toes, feet, ankles.
- 08
60sWrist flexion
Standing · Focus: wrists, forearms.
- 09
60sUpward dog
Floor · Focus: chest, abdomen, shoulders.
- 10
60sTwisted sphinx
Floor · Focus: hips, back.
- 11
60sSpinal twist
Floor · Focus: back, hips.
- 12
60sPlow
Floor · Focus: back, hamstrings, shoulders.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 60 seconds
Power pose arms up
- Stand tall with your feet shoulder-width apart.
- Reach your arms upward and outward in a wide V, palms forward.
- Breathe slowly and hold comfortably.
Keep your ribs over your hips and your shoulders comfortable.
For less intensity, keep your hands on your hips or raise your arms only as far as comfortable.
Step 2 · 60 seconds
Rag doll
- Stand with your feet hip-width apart and knees soft.
- Fold forward from your hips and hold opposite elbows.
- Let your head and arms hang comfortably.
Sway gently only if comfortable; keep your knees bent as needed.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 3 · 60 seconds
Trunk twist
- Stand with your feet shoulder-width apart and knees soft.
- Extend your arms to the sides.
- Turn your torso gently from side to side.
Keep your movement controlled and avoid jerking at the end of each turn.
For less intensity, make the turn smaller, soften your knees, and reach only partway.
Step 4 · 60 seconds
Toe touch twist
- Stand with your feet wide apart and knees soft.
- Hinge forward and turn to reach one hand toward the opposite foot.
- Return to standing and repeat on the other side.
Reach only as far as comfortable; touching your toes is optional.
For less intensity, make the turn smaller, soften your knees, and reach only partway.
Step 5 · 60 seconds
Forward fold
- Stand with your feet hip-width apart and clasp your hands behind your back.
- Hinge forward from your hips with soft knees.
- Let your hands lift away from your back as comfortable.
Relax your neck and avoid forcing your arms overhead.
For less intensity, bend your knees and let your clasped hands rest near your back.
Step 6 · 60 seconds
Seated twist
- Sit tall with your legs extended.
- Bend one knee and place that foot outside the opposite thigh.
- Turn your chest toward the bent knee, using your hands for light support.
- Unwind slowly and repeat on the other side.
Lengthen your spine before twisting; do not pull yourself around.
For less intensity, make the turn smaller and keep your shoulders relaxed.
Step 7 · 60 seconds
Toe squat
- Kneel and tuck your toes under.
- Slowly sit your hips toward your heels.
- Keep your torso upright and breathe gently.
Place a cushion under your knees and reduce pressure if needed.
For less intensity, keep your hands on the floor and lift your hips away from your heels.
Step 8 · 60 seconds
Wrist flexion
- Kneel and place the backs of your hands on the floor, fingers toward your knees.
- Keep most of your weight on your knees.
- Shift back very slightly until you feel a gentle stretch.
Use minimal pressure and keep your elbows soft.
For less intensity, reduce the pressure on your hand and keep the wrist movement small.
Step 9 · 60 seconds
Upward dog
- Lie face down with your palms beside your lower ribs.
- Press through your hands and the tops of your feet to lift your chest.
- Straighten your arms as comfortable, lifting your thighs from the mat.
Keep your shoulders away from your ears and avoid pinching your lower back.
For less intensity, keep your thighs down and lift your chest only a little, using a low cobra position.
Step 10 · 60 seconds
Twisted sphinx
- Start on hands and knees.
- Extend one leg behind you and slide the other leg underneath you toward the opposite side.
- Lower onto your forearms if comfortable.
- Ease out slowly and repeat on the other side.
Support yourself with your hands and avoid forcing the twist.
For less intensity, stay on your hands instead of lowering onto your forearms.
Step 11 · 60 seconds
Spinal twist
- Lie on your back with one knee bent and arms open to the sides.
- Guide the bent knee across your body while keeping your shoulders down.
- Return to center and repeat on the other side.
Place a cushion under the bent knee if needed; avoid forcing the twist.
For less intensity, make the turn smaller and keep your shoulders relaxed.
Step 12 · 60 seconds
Plow
- Lie on your back with your arms beside you.
- With control, lift your legs and hips and support your back with your hands.
- Guide your feet overhead only as far as you can comfortably control.
- Lower your spine slowly to come out.
Keep your head still and your weight across your shoulders, not your neck.
For less intensity, keep your hips on the floor and rest your legs up a wall instead.
Keep moving
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