Three Point Twist

written by
Joel Runyon
last updated
June 24, 2021

The Three Point Twist is a difficult stretch that will challenge your arms, shoulders, core, balancing ability, and hip flexibility. Derived from what yoga practitioners might call the Downward Dog, the Three Point Twist adds another level of complexity by taking one foot off of the ground and bending the knee of the raised leg to the other side of the body. It’s not a beginner's move by any means and may take a bit of getting used to until you can master the form and gain the requisite strength to hold your body in this pose for an extended period. It’s a particularly great stretch both for cyclists and runners, whose activities often lead to tightness in the hips and legs.

How to perform a Three Point Twist

three point twist movement demo

Find a mat or comfortable area on the floor.

Get down on the ground on your hands and knees with your eyes looking down at the floor in front of you. Your hands should be shoulder-width apart with your palms on the floor and fingers spread wide.

Now start raising your glutes towards the ceiling all the while straightening your legs. You should end up with your head pointed down, your hips being high in the air and your knees off of the floor.

Your weight should now be entirely supported on your palms and on your toes, no other part of your body should be touching the ground. If you can, try to keep your feet flat on the ground. For now, this is the Downward Dog pose.

The next (and trickiest) phase of the movement is to take one of your feet off of the ground and raise it up as high as it will go towards the ceiling. The rest of your body is now balanced on one foot and your two hands.

Next, bend the knee of your raised leg so your calf and foot are bent over to the other side of your body. You should feel a good burn in this raised leg as well as a challenge to your core and arms as you maintain your balance.

Hold this pose for 30 seconds, and then repeat for the other leg so both get a proper workout.

Three Point Twist video demonstration

written by
Joel Runyon

Joel is the founder of IMPOSSIBLE and the founder of MoveWell. Joel founded MoveWell after sustaining an injury while running an ultra marathon on every continent. Joel is writes about mobility, pain management and health and wellness overall.

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