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A gentle seated spinal twist that improves mobility in the spine and shoulders. It is a calming pose that stimulates abdominal organs, aids digestion, and releases tension from the lower back and neck.
Sit with legs to one side, twist opposite way.
Keep your spine long, shoulders relaxed.
Gaze gently over your back shoulder.
Root down through both sitting bones, keeping them as even as possible.
Feet are positioned beside the hips, or one foot in half lotus.
Inhale to lengthen the spine, exhale to initiate the twist from the lower abdomen.
Shoulders remain relaxed and drawn down the back; avoid shrugging.
Use the back hand as a kickstand for height, not to push the twist.
Gently twists the spine, improving flexibility and mobility.
Massages abdominal organs, aiding digestion and detoxification.
Opens the hips and stretches the outer thighs.
Calms the mind and nervous system, relieving stress and anxiety.
Enhances focus and mental clarity.
Sit on a folded blanket to elevate the hips, helping to maintain a long spine and ease the twist.
If your back hand doesn't comfortably reach the floor, place a block under it for support.
Place one hand on the sacrum and the other on the crown of the head, gently encouraging length through the spine before the twist.
Ensure the student is not compressing their lower back; emphasize length over depth.
Place one hand on the outer thigh of the bent leg and the other on the back shoulder, gently encouraging a deeper twist on the exhale.
Avoid forcing the twist; communicate about comfort and intensity.
Turn your body.
Invite a gentle spiral rotation from the base of the spine, allowing the torso to revolve around its central axis with grace.