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 on the floor and bend your right leg, tucking your right foot beside your left hip.
- Bend your left knee and place your left foot flat on the floor 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.
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