Seated Spinal Twist is a gentle twisting posture that improves spinal flexibility and aids digestion.
Description & Steps:
- Sit tall with legs extended
- Bend one knee and place the foot outside the opposite thigh
- Place opposite elbow outside the bent knee, spine straight, shoulders relaxed
- Twist gently toward the bent knee, lengthening through the crown of the head
- Hold for 20–30 seconds, then switch sides
Benefits:
- Increases spinal flexibility
- Stimulates digestion and detoxification
- Relieves tension in the back and shoulders
Contraindications:
- Herniated disc or severe spinal injury
- Recent abdominal surgery
- Pregnancy (avoid deep twists)
