Chapters (4)

Learn how to do SEATED TWIST | Asana Lab

Nick Tang · 2:41

asana pranayama

In this practice

Key teachings

Mindful spinal mobility
Breath awareness during movement
Using props for alignment and comfort
Listening to your body and modifying as needed

Ideal for

Beginners to yoga
Individuals seeking spinal flexibility
Those looking to relieve back, shoulder, and neck tension
Anyone needing a gentle, relaxing stretch

Lesson

Instructions

Asana Lab: Seated Twist (Parivrtta Sukhasana) 🌀 . 🔹 Sit/kneel on a block, bolster or cushion for better alignment and comfort 🔹 Place a block behind you for support if the mat feels far away 🔹 Keep the twist gentle if you're new to the pose 🔹 Change the direction of your gaze and notice where the sensations are on your neck . 💪 Benefits: ✅ Improves spinal mobility & posture ✅ Releases tension in the back, shoulders & neck ✅ Encourages deep breathing & relaxation ✅ Stimulates digestion . 🚫 Avoid if you have recent back, spine, or abdominal injuries 🤰 If pregnant, keep movements light & avoid deep twists . 💬 Take a deep breath and twist. How does this pose feel for you? Drop a 💙 if you love a good twist!⬇️ .

Steps

Seated Twist (Parivrtta Sukhasana)
Gentle spinal twisting
Half bind option
Gaze and neck position variations

Benefits

Improves spinal mobility & posture
Releases tension in the back, shoulders & neck
Encourages deep breathing & relaxation
Stimulates digestion
Promotes body awareness

Transcript

hi everyone welcome to today's ASA lab my name's Nick today's pose is seated twist if it feels comfortable for you join me in a seated position either with legs crossed or in a kneeling position feel free to use props like blocks or bolsters if you like placing your right hand on the mat or prop behind you you left hand on your right leg or knee on your next inhale growing tall and lengthening your spine and exhale to twist towards the right opening your chest to the right side and maybe turning your head to look over your back shoulder or finding any comfortable neck position that works for you sending your breath down your left side body an option here is to find a half bind tucking your right forearm along your lower back on your next inhale gently coming back to Center both hands on your legs and on your next exhale place your left hand behind you right hand on your left leg and twist towards the left same options here for your neck and option to find your half bind as well perhaps noticing how this side feels compared to the other and with every inhale maybe trying to grow a little taller and every exhale maybe try to settle into the pose and continue to do this at your own pace inhaling to come back to Center and exhaling to twist wherever you are final round of breath here in your own time slowly coming back to Center finding Stillness once more maybe a deep inhale through the nose and sigh out from your mouth thank you for joining me

Practice summary

Level: all levels
Duration: 3 minutes
Equipment: yoga matyoga blockbolstercushion
Target areas: spinebackshouldersneckabdominal organs
Energy: calming

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