Twists are sprinkled throughout the yoga practice to help strengthen the waist, massage the digestive system, and create balance in the body. Twists can actually help you grow taller in the torso if done properly. In this short video, follow along as Jessica Walden, an Ashtanga yoga practitioner and teacher based in Encinitas, California, illustrates the power of twisting in standing postures. Regardless of background or experience, these twists work well in sequence or as stand-alone postures to create a sense of calm and rootedness in the body.

Related: Finding the Benefits of Seated Twists in Yoga