Seated Spinal Twist


Seated Spinal Twist 2

This yoga-inspired exercise stretches and tones muscles in the waist area (obliques). It also relieves lower back stiffness.

Equipment
Exercise mat.

Exercise Technique

  1. Sit with your legs straight on an exercise mat.
  2. Bend your right leg and bring the heel as close as you can to your buttocks while still maintaining a straight back.
  3. Gently turn your torso to the right. Rotate at the waist as far as you can go.
  4. Place your left arm around your right knee and gently pull the knee close to your chest. Place your right hand behind you on the floor.
  5. Hold for 10 to 15 seconds.
  6. Gently return to the starting position and repeat on the other side.

Performance Tips

  1. Turn slowly and avoid jerking your spine.
  2. Make sure to do the exercise with proper posture - back should not be rounded. If you cannot maintain a straight back in this position, try sitting on a rolled up towel.
  3. Continue to breathe as you hold the pose.

Continue reading here: Staggered Reaching Squat

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