Seated Spinal Twist

What is Seated Spinal Twist?

Seated Spinal Twist is a restorative yoga pose that promotes good digestion and encourages spinal mobility. Twisting postures help tone the belly, massage internal organs and can help relieve lower back pain. Often performed towards the end of a sequence, this pose is simultaneously relaxing and invigorating.

How do you do Seated Spinal Twist?

  • Step 1

    Sit upright on your mat with your legs extended in front of you and your hands resting on your thighs.

  • Step 2

    Bend your right knee, then cross your right leg over and place your foot next to your left thigh. You should feel as though you’re sitting in a tight half cross-legged position.

  • Step 3

    Bend your left knee and position your left ankle next to your right glute. Your right foot should stay planted on the floor. Square your hips so they remain even.

  • Step 4

    Reach your right arm behind you and place your fingertips on the floor, gently twisting your body to the right. Raise your left arm upward.

  • Step 5

    Hook your left arm around your bent right knee. Take a deep breath and exhale as you twist further to the right. With each exhale, twist your body further. Gently release from the pose and then repeat on the other side.

How do you modify Seated Spinal Twist?

  • Seated Spinal Twist for Prenatal

  • Seated Spinal Twist for Beginners

  • Advanced Seated Spinal Twist

  • Seated Spinal Twist for Weak Shoulders

  • Seated Spinal Twist for Tight Hips

What are the benefits of Seated Spinal Twist?

  • Back Stretch

  • Glute Stretch

  • Flexibility

Expert opinion

The body will go deeper the further you take your gaze.

Once you have found your twist, take your gaze beyond your shoulder as far to the back of the room as you can. Think of grounding both sit bones while growing taller through the crown of your head to really wring out the spine.

Diana Bozalis Rodgers,We Yogis in Dallas

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