Seated Twist with Extended Leg
Seated Spinal Twist with Leg Extended
About This Pose
Seated Twist with Extended Leg combines spinal rotation with a hamstring stretch, offering dual benefits in one pose. The extended leg creates a stable base while adding a stretch to the back of the leg. This variation is particularly effective for practitioners who want to maintain leg flexibility while working on spinal mobility. The asymmetrical position also challenges balance and body awareness, making it a more complete practice than symmetric variations.
Step-by-Step Instructions
- 1
Sit with one leg extended forward
- 2
Bend opposite knee and cross foot over
- 3
Lengthen spine on inhale
- 4
Twist toward bent knee on exhale
- 5
Hook elbow outside bent knee if possible
- 6
Ground through extended leg heel
Alignment Cues
- Engage core
- Lengthen spine
Benefits
- Combines twist and hamstring stretch
- Creates stable base for rotation
- Maintains leg flexibility
- Challenges balance awareness
- Efficient dual-benefit pose
- Improves body awareness
Modifications
- Bend extended knee
Variations
- Twist with leg variation
Cautions & Contraindications
Cautions
- Avoid collapsing chest
Avoid this pose if you have:
- Hip injuries
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
