Seated Spinal Twist

Controlled thoracic mobility exercise to improve rotational range.

• ID: 5f3c930e
• Discipline: yoga
• Level: Beginner
• Symmetry: Asymmetric
• Equipment: mat

Goal

Step-by-step guide

1. Sit tall with legs extended.
2. Bend right knee and place right foot outside left thigh.
3. Keep left leg straight or bend gently if needed.
4. Inhale and lengthen spine upward.
5. Exhale and rotate torso to the right from mid-back.
6. Place left elbow outside right knee for light leverage.
7. Keep shoulders relaxed and chest open.
8. Hold, release, and switch sides.

Breathing cues

• Inhale to lengthen.
• Exhale to deepen twist gradually.

Common mistakes

• Collapsing chest.
• Forcing rotation from lower back.

Recommended volume

2 holds of 20 to 40 seconds per side.