Seated Twist

Seated Twist is a gentle spinal twist that opens up the hips and stretches the chest, shoulders, upper and lower back. It’s a fantastic pose to alleviate pain in the neck and upper back. It’s a nice one to do every day.


  • Improves spinal mobility.
  • Stretches the neck, chest, shoulders, upper and lower back.
  • Opens up the hips.
  • Improves posture.
  • Can help to alleviate neck and upper back pain.



  • Beginner


  • Set-Up

    Sit cross-legged with one leg folded in front of the other and your back straight.

  • Action

    Bring your left hand to your right knee and place your right fingertips on the mat behind you. Inhale, sit up tall—lengthen your spine. Exhale, twist from the base of your spine to the right.

  • Refinements

    Make sure that your spine is straight before taking the twist and keep your eyes at eye-line.

  • Modification

    If you’re unable to sit cross-legged with your back straight, sit on the edge of some cushions or blocks to lift your hips up higher than your knees.

  • Duration

    Hold the pose for 3-5 breaths on each side. Inhaling to lengthen your spine and exhaling to deepen the twist.


  • Avoid Seated Twist if you have a foot, ankle, knee or lower back injury.


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