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Cat-Cow StretchRestore spinal mobility with every breath.
Thoracic Extension Over ChairUndo the forward hunch and restore thoracic curve with one simple prop.
Seated Spinal Twist
Reviewed by Jules T., certified yoga teacher · Difficulty 1/3
Rotation is the direction stiff backs lose first. This supported twist restores it gently, one side at a time, with your own arm as the dial.
How to do it
- Sit upright on the floor with legs extended.
- Bend your left knee and place your left foot outside your right thigh.
- Wrap your right arm around your left knee and place your left hand behind you.
- Inhale to lengthen your spine, exhale to gently rotate to the left.
- Hold 30 seconds, breathing deeply. Switch sides.
Common mistakes
- Twisting from the neck first — start from the waist upward.
- Slumping — the twist needs a tall spine to rotate around.
- Bouncing at the end range.
Take care
- Keep the twist pain-free and gradual; sharp catching pain means stop.
This is one pose. A plan tells you which six, in what order, for your back.
60-second check-in · First session free🔒 In the program: breathing & tempo cues, gentler and harder variations, and where Seated Spinal Twist fits in your week — unlocked with your personal plan.
Related moves
Cat-Cow StretchRestore spinal mobility with every breath.Thoracic Extension Over ChairUndo the forward hunch and restore thoracic curve with one simple prop.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.