Besides being wonderfully therapeutic for the spine and internal organs, twists are very important for backbends and inversions. This is a routine adapted from a routine developed by Aadil Palkhivala. An important point in twists is to anchor the sitzbones so that the spine can "rebound" and lenghen. If you are accomplished, and have time, perform entire routine, if not, pick 1-2 postures from each section and perform. This routine should take from 30 min (min) to 1 1/2 hrs.

Warning! Never do passive twists as they will eventually cause trouble, and never ever do passive twists after backbends.

Opening Sequence

Lay over towel/blanket roll for 5 minutes
Virasana (Hero Pose) 10 breaths to settle
Parvatasana (Hero with arms overhead fingers interlaced) 5 breaths
Parsva Virasana (side twists) 5 breaths each side
Baddha Konasana (Bound angle posture) 10 breaths
Adho Mukha Svanasana (3 times holding each posture for 3 breaths)

Standing Postures

Tadasana (mountain posture)
Trikonasana (triangle 2x each side 5 breaths each side concentrate on pressing down through heels and lengthening spine)
Parsva Konasana (side angle 2x each side as as for triangle)
Parivrtta Trikonasana (rotated triangle side against begin by facing wall and turn away from wall 10 breaths)
Ardha Chandrasana (Half Moon posture either in middle of room or with back foot against wall 10 breaths each side)
Parivrtta Ardha Chandrasana (rotated half moon posture with back foot on wall also using a block or chair for support. Hold 10 breaths)
Parivrtta Parsva Konasana (rotated side angle posture with elbow on thigh/against wall, take back heel on wall for stability, repeat facing wall using hands on wall to twist. Hold 10 breaths each side)

Inverted Postures

Sirsasana (headstand lead up hold 5 breaths, repeat 3x, or if you can do it hold for 1 min and perform only once)
Halasana ( plow posture if possible with feet on chair, back facing wall use minimum of 3 blankets hold 1 min)
Sarvangasana (shoulderstand from plow posture back (against wall hold 1 min)

Sitting Postures

Bharadvajasana I sitting open twist (2x hold 5 breaths each side)
Marichyasana I (2-3 times alternating sides) begin in staff pose (dandasana) and bend left leg, loop arm around back and twist to right. Repeat other side
Ardha Baddha Padma Paschimottasana (only twisting 2x alternating)
Ardha Matsyendrasana I (or II support under buttocks as required)

Closing

Savasana ( relaxation - roll under knees if necessary)