Seated Twist
Seated Spinal Twist
About This Pose
Seated Twist is a fundamental spinal rotation that improves mobility while massaging the abdominal organs. This accessible twist can be practiced by all levels and offers benefits for both the spine and digestive system. The rotational movement wrings out tension from the back muscles while stimulating the internal organs. Regular practice maintains spinal health, aids detoxification, and can relieve lower back discomfort. This twist creates balance and release throughout the torso.
Step-by-Step Instructions
- 1
Sit tall with legs crossed or extended
- 2
Inhale and lengthen the spine
- 3
Exhale and rotate torso to right
- 4
Place right hand behind, left hand on right knee
- 5
Keep both sitting bones grounded
- 6
Hold and breathe, then repeat left
Alignment Cues
- Twist from spine
- Breathe steadily
Benefits
- Improves spinal rotation
- Massages abdominal organs
- Relieves back tension
- Aids digestion and detox
- Maintains spinal health
- Accessible for all levels
Modifications
- Reduce depth
Variations
- Gentle seated twist
Cautions & Contraindications
Cautions
- Avoid forcing twist
- Keep spine tall
Avoid this pose if you have:
- Spinal injuries
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
