The Seated Spinal Twist Exercise: Unwind Your Spine and Embrace Flexibility

The Seated Spinal Twist Exercise
The Seated Spinal Twist Exercise
Image Credit: Yoga With Abi (see video below)

Are you looking for a gentle yet effective way to stretch and release tension in your back? Look no further than the seated spinal twist. This yoga pose is designed to help you improve your spinal mobility, posture, and overall well-being.

In this article, we’ll explore the benefits of the seated spinal twist and provide you with helpful tips to get the most out of this pose. So, let’s dive right in!

Benefits of the Seated Spinal Twist Exercise

The seated spinal twist offers several benefits, including:

Improved Spinal Mobility: By practising this pose regularly, you can increase flexibility and mobility in your spine, making daily tasks and workouts feel smoother and more enjoyable.

Better Posture: The seated spinal twist can help you improve your posture, stand tall with confidence, and reduce discomfort in your back.

Enhanced Digestion: This pose can stimulate digestion and help improve your overall gut health.

Reduced Stress: The gentle stretch and relaxation provided by this pose make it an excellent stress-busting exercise.

What Body Parts are Impacted by the Seated Spinal Twist Exercise

The seated spinal twist targets the following body parts:

Spine: This pose focuses on your entire spine, helping to increase flexibility and alleviate discomfort.

Oblique Muscles: The twisting motion engages and stretches your oblique muscles, contributing to a stronger core.

Glute Muscles: This pose provides a gentle stretch for your glute muscles, helping to keep them flexible and relaxed.

Equipment You Need to do the Seated Spinal Twist

To perform the seated spinal twist, all you need is comfortable clothing that allows you to move freely, a willingness to embrace flexibility, and a yoga mat for additional comfort and support.

Steps for Completing the Seated Spinal Twist Exercise

Here is a detailed explanation of each step of this exercise:

Step 1: Sit up straight on a yoga mat or floor with your legs extended in front of you, keeping your spine long and tall and your core engaged.

Step 2: Bend your right knee and bring your foot to the outside of your left thigh. Hug your knee towards your chest.

Step 3: Inhale and raise your left arm towards the sky, lengthening through your spine.

Step 4: Exhale and slowly twist your torso to the right, bringing your left elbow to the outside of your right knee. Use your right hand on the floor for support.

Step 5: Press down through your left hand and lift through your spine, deepening the twist with each exhale.

Step 6: Gaze over your right shoulder, opening up your chest and deepening the stretch.

Step 7: Hold the pose for 30 seconds to one minute, breathing deeply and relaxing.

Step 8: Slowly unwind the twist and return to the starting position. Extend both legs in front of you and noticing the sensations in your body.

Step 9: Repeat on the opposite side, bending your left knee and bringing your left foot to the outside of your right thigh. Then, bring your right elbow to the outside of your left knee and repeat steps 5-7.

Check out this video below, and remember to listen to your body and modify the pose as necessary to suit your individual needs.

In addition, you can use props such as blankets, blocks, or cushions to support your body and make the pose more accessible.

As with any yoga practice, it is important to honour your body and approach the pose with a sense of curiosity and compassion.

Mistakes to Avoid while doing the Seated Spinal Twist

To avoid discomfort or injury, avoid the following mistakes:

Hunching Your Back: Keep your spine long and tall throughout the pose, avoiding the temptation to hunch or slouch.

Forcing the Twist: Remember to find a comfortable stretch and avoid forcing your body into an uncomfortable position.

Holding Your Breath: Breathe deeply and evenly during the seated spinal twist, allowing your breath to guide your movement and relaxation.

Overextending Your Neck: Keep your neck in a neutral position and avoid straining it during the twist.


Incorporating the seated spinal twist into your daily routine is an easy and effective way to improve your spinal mobility, posture, and overall well-being. By practicing this pose regularly, you’ll enjoy the benefits of reduced stress, enhanced digestion, and improved flexibility.

So, go ahead and twist your way to a healthier, more comfortable spine! Remember to avoid common mistakes and listen to your body. Here’s to happy, healthy twisting, and a more flexible you!

Finally, check out the chin extraction exercise to release discomfort in your neck and spine.

1 thought on “The Seated Spinal Twist Exercise: Unwind Your Spine and Embrace Flexibility”

  1. Pingback: The Dumbbell Twist: Twist And Tone - The Go To Website For Fitness Learning

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