How to do a seated spinal twist.

In this practice

Key teachings

• Spinal mobility and flexibility
• Mindful movement with breath
• Body alignment in a seated position

Ideal for

• Office workers or those with desk jobs
• Beginners to yoga
• Individuals seeking a quick posture break
• People with limited mobility

Lesson

Instructions

Alignment Points: Turn to the side of your chair. Keep your feet on the floor with good alignment through the joints. Lift your arms up to shoulder height FIST BUMP keeping your shoulders parallel, and with a tall spine rotate towards the back of the chair and rest your hands on the chair. Hold for 3 to 5 breaths. Repeat on other side.

Benefits of Pose: Stretches torso, ribs and respiratory muscles. Massages internal organs.

Demonstrated by Judi Bar, Yoga Program Manager for Cleveland Clinic.

Steps

• Seated Spinal Twist (Parsva Suksana)
• Chair Yoga adaptation
• Breath-synchronized movement

Benefits

• Stretches torso, ribs and respiratory muscles
• Massages internal organs
• Loosens and softens the back
• Improves spinal rotation