Seated Spinal Twist
- Beginner
- Yoga
- Mobility
The seated spinal twist rotates your torso from a tall seated position, one hand anchored behind you and the other resting on your knee. It stretches the obliques and lower back through a held rotation rather than a moving rep. Beginners use it as a yoga or mobility pose, held for time as a warmup, cooldown or recovery flow.
- Muscles
- Obliques, Lower back
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Sit tall with your legs crossed or extended.
- Place one hand behind you, the other on your knee.
- Rotate your torso, growing taller with each inhale.
- Deepen gently on the exhale, then switch sides.
Form cues
- Keep your hips squared to the front.
- Look over your back shoulder as you turn.
- Press your back hand down to lengthen your spine.
Common mistakes
- Lower back rounds instead of staying long. Lift through your chest before you rotate.
- The twist comes from pulling with the arms. Rotate from your ribs, not your arms.
- One hip lifts off the floor. Keep both sit bones pressed evenly down.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon