Gentle Seated Twist

Lengthen first, then turn

A good twist starts with a tall spine. Sit on a folded blanket so the pelvis is upright, inhale to grow taller, and exhale to turn a little further. Turn from the belly and lower ribs first, then the chest, and finally the head. If you round or slump to twist further, you lose the length that makes the twist comfortable and safe.

How to do a gentle seated twist

• Sit with the legs crossed or extended, on a blanket or cushion
• Bend the right knee and place the right foot outside the left knee, or keep both legs crossed
• Place the right hand on the floor behind you, close to the hip, fingers pointing back
• Hug the right knee with the left arm, or hook the left elbow outside it
• Inhale to lengthen and exhale to turn to the right, keeping both sit bones down
• Hold for 5 to 8 breaths, then unwind slowly and switch sides

Use the arms lightly

The arms help you stay upright and add a little turn, but they should not crank you into the twist. Pressing hard with the elbow against the knee often puts the force into the lower back or the knee. Think of the arms as guides, and let the twist come from the spine and the breath.

Chair twist and safety

Sitting sideways on a chair and holding the backrest gives a simple, steady twist that is easy to do at a desk. Keep twists gentle and smaller with a disc problem or sacroiliac joint pain. In pregnancy, choose open twists that turn away from the bent knee, so the belly is not squeezed, and check with your midwife or doctor.