TwistBeginner
Seated Spinal Twist (Gentle)
Ardha Matsyendrasana
www.yoga-sequencing.com
About This Pose
Gentle Seated Spinal Twist provides the benefits of spinal rotation with a soft, accessible approach suitable for all practitioners. This twist improves spinal mobility, massages the abdominal organs, and releases tension in the back. The gentle approach makes it safe for beginners and those with back sensitivities while still providing therapeutic benefits. Regular practice maintains spinal health and supports digestive function.
Step-by-Step Instructions
- 1
Sit tall with legs crossed
- 2
Inhale and lengthen spine
- 3
Exhale and twist gently right
- 4
Place right hand behind
- 5
Rest left hand on right knee
- 6
Hold and breathe before switching
Alignment Cues
- Twist from upper spine
- Keep breath smooth
Benefits
- Improves spinal mobility safely
- Massages abdominal organs
- Releases back tension
- Supports digestive health
- Accessible for all levels
- Safe for back sensitivities
Modifications
- Sit on cushion
Variations
- Seated twist
Cautions & Contraindications
Cautions
- Avoid forcing the twist
- Keep spine long
Avoid this pose if you have:
- Spinal disc issues
Quick Facts
Primary Focus
spineSecondary Focus
core
Suggested Hold
45 seconds
Tags
twistseatedspine
Equipment
yoga mat
