Twist · beginner

Seated Spinal Twist

Ardha Matsyendrasana

An upright rotation of the spine — length first, then turn. Reversing that order is how twists get uncomfortable.

Seated Spinal Twist Photograph coming soon

A rigged MakeHuman figure animated into Seated Twist from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. One knee up and crossed over with the torso rotating toward it. The rotation is commanded directly, which is the only way a twist can be posed accurately. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Sit with legs extended, then cross one foot over the opposite thigh.
  2. Sit tall and lengthen the spine on an inhale.
  3. Turn toward the crossed leg on an exhale, hand behind you for support.
  4. Turn from the mid-back rather than cranking with the arm.

Why it helps

  • Mobilises the spine in rotation
  • Opens the outer hip of the crossed leg
  • Relieves the stiffness of long sitting

Common mistakes

  • Levering deeper with the arm than the spine wants to go.
  • Collapsing the spine and turning from the lower back only.

Before you try it

  • Keep twists gentle with disc problems or in pregnancy — open twists only.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Sit on a folded blanket.
  • Bottom leg straight instead of crossed.
  • Hand on the knee rather than hooking the elbow.

Where this pose shows up

Styles yin iyengar

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