SeatedBeginner
Seated Cross-Legged Twist
Parivrtta Sukhasana
www.yoga-sequencing.com
About This Pose
Seated Cross-Legged Twist is a grounded spinal rotation that maintains the stability of a cross-legged base while improving thoracic mobility. This accessible twist releases tension in the back and sides of the torso while supporting digestive health. The cross-legged position keeps the hips stable, allowing the twist to focus on the mid and upper spine. Regular practice maintains spinal mobility and creates release throughout the entire back.
Step-by-Step Instructions
- 1
Sit in cross-legged position
- 2
Inhale and grow spine tall
- 3
Exhale and twist to the right
- 4
Place right hand behind you
- 5
Rest left hand on right knee
- 6
Initiate twist from the core
Alignment Cues
- Cross legs at shins
- Twist gently to side
- Keep sitting bones even
- Lengthen crown up
Benefits
- Improves thoracic mobility
- Maintains stable hip base
- Releases back tension
- Supports digestive health
- Focuses mid-upper spine
- Accessible for all levels
Modifications
- Sit on block
Variations
- Gentle twist option
Cautions & Contraindications
Cautions
- Do not force twist
Avoid this pose if you have:
- Spinal injury
Quick Facts
Primary Focus
spineSecondary Focus
core
Suggested Hold
30 seconds
Tags
seatedtwistcross-legged
Equipment
yoga mat
