Seated Twist
Upright seated spinal rotation — one knee crossed over, the spine lengthening and turning from its base.
The lesson
- 01
Sit up on something
If your hamstrings are tight, sitting flat tips your pelvis back and you'll twist a rounded spine. Sit on a folded blanket or cushion so your hips are above your knees.
- 02
Cross one foot over
Legs long, then bend one knee and plant that foot on the floor outside the opposite thigh. The bottom leg stays long or folds in.
- 03
Inhale tall, exhale to turn
Plant the same-side hand behind your hips. Grow up through the crown of your head on the inhale, then rotate on the exhale, hooking the opposite elbow outside the bent knee.
- 04
Start the turn low
The rotation begins at the base of your spine and travels up. Leading with your head just wrenches your neck.
- 05
Gaze goes last
Let your eyes follow over your back shoulder at the end, rather than dragging the twist along behind them.