SeatedBeginner
Easy Seated Spinal Twist
Sukhasana Twist
www.yoga-sequencing.com
About This Pose
Easy Seated Spinal Twist is a gentle rotation practiced from a comfortable cross-legged position that improves spinal mobility while maintaining ease. This accessible twist supports digestive health, releases back tension, and improves spinal rotation without strain. The relaxed cross-legged base allows practitioners of all levels to experience the benefits of twisting. Regular practice maintains spinal health and creates a sense of release throughout the torso.
Step-by-Step Instructions
- 1
Sit in comfortable cross-legged position
- 2
Inhale and lengthen spine tall
- 3
Exhale and twist gently to right
- 4
Place right hand behind you
- 5
Rest left hand on right knee
- 6
Hold and breathe, then switch sides
Alignment Cues
- Cross legs comfortably
- Support with hand behind
- Rotate toward knee
- Keep shoulders level
Benefits
- Improves spinal mobility gently
- Supports digestive function
- Releases back tension
- Accessible for all levels
- Maintains spinal health
- Creates gentle release
Modifications
- Sit on block
- Reduce depth
Variations
- Gentle seated twist
Cautions & Contraindications
Cautions
- Avoid forcing rotation
Avoid this pose if you have:
- Spinal injury
- Recent surgery
Quick Facts
Primary Focus
spineSecondary Focus
core
Suggested Hold
30 seconds
Tags
seatedtwistgentle
Equipment
yoga mat
