Seated Spinal Twist

Benefits

  • Stretches the outer hips, glutes, piriformis, abs, obliques, back, ribcage, chest, shoulders and neck.
  • Increases rotational spinal mobility.

Skill Level

  • Intermediate

Category

  • Twist

Yoga 15 Series

Instructions

  • Sit with a straight back and both legs out in front of you. 
  • Cross your right foot to the outside of your left thigh and bring your left foot back to your right hip. 
  • Place your right fingertips behind you and hug your left knee into your chest. 
  • Inhale, sit up tall. Exhale, twist to the right from the base of your spine.
  • To increase the intensity of the pose, bring your left elbow to outside of your right knee and twist a little deeper.  
  • Hold the pose for 5 deep breaths, in and out through the nose. 
  • Come back to centre on your last exhalation and switch sides. 

Modifications

Seated Spinal Twist
  • You can sit on the edge of a cushion to raise your hips up if you're not able to comfortably sit up straight.
  • If both your sitting bones do not rest evenly on the mat in the twist, keep your left leg straight out in front of you and flex your foot.

Contraindications

  • Avoid this pose if you have a back or knee injury.