Seated Spinal Twist

SKILL LEVEL
  • Beginner
CATEGORY
BENEFITS
  • Stretches the external hip rotators, glutes and piriformis.
  • Stretches the abs, obliques, back muscles, intercostals, chest, shoulders and neck.
  • Improves spinal mobility.
INSTRUCTIONS
  • Sit up straight with both legs out in front of you.
  • Cross your right foot to the outside of your left thigh and bring your left foot back beside 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. Inhale, lengthen your spine. Exhale, twist a little deeper.
  • Hold the pose for 3 deep breaths, in and out through the nose.
  • Come back to centre on an exhalation and switch sides.
MODIFICATION

Modified Seated Spinal Twist

  • If both your sitting bones are not in contact with the mat in the twist or it just feels uncomfortably tight, keep your left leg straight out in front of you and flex your foot.
CONTRAINDICATIONS
  • Avoid this pose if you have a hip, back or knee injury.
PRACTICE THE POSE

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