Seated Spinal Twist (Ardha Matsyendrasana)

Targets the thoracic and lumbar spinal rotators, the outer hip of the crossed leg, and the obliques, while the abdominal organs receive a compressive massage from the twist. Helpful for restoring spinal rotation mobility lost to forward-bending-heavy practices, relieving lower back tension, and as a transition from seated to supine in the cooldown. The movement sits with one leg extended and the other foot crossed over to stand on the floor outside the knee, then rotates the torso toward the raised knee, hooks the opposite elbow outside it, and places the back hand on the floor to support length in the spine.

Cues

• Inhale to lengthen the spine, exhale to revolve gently toward the back hand.