Seated Spinal Twist
Ardha MatsyendrasanaTrains rotation where you should have it — the thoracic spine — rather than borrowing it from the lower back.
- 01Sit tall with one leg crossed over the other, foot flat on the floor.
- 02Lengthen the spine upward first — height before rotation.
- 03Rotate towards the top knee, using the arm as a gentle guide only.
- 04Keep both sit bones grounded. Hold 45 seconds each side.
- 01Grow taller before you turn.
- 02Rotate from the mid back, not by cranking with the arm.
- 03Both sit bones stay down.
- 01Levering hard with the arm and forcing the lumbar spine.
- 02Lifting one sit bone to gain range.
- 03Collapsing the chest as you turn.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.