Seated Spinal Twist

Also known as: Ardha Matsyendrasana, Half Lord of the Fishes Pose, Seated Twist Stretch

MobilityStretchingWarm-up

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Body Part: Glutes

Description

Sit on the floor with one leg folded underneath and the opposite foot planted outside that thigh. Place one hand behind you and hook the other arm around the raised knee, then turn your torso toward that knee. Hold the stretch with your spine tall and release the twist slowly.

How to Perform

Sit tall on the floor with both legs extended in front of you.
Bend your right knee and place your right foot on the floor outside your left thigh.
Fold the lower leg underneath you so its foot rests beside the opposite hip.
Place your right hand on the floor behind your hips for support.
Wrap your left arm around your raised right knee while keeping your chest lifted.
Inhale to lengthen your spine, then exhale and gently rotate your torso to the right.
Hold the position for several slow breaths, then return to center and repeat on the other side.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Fold the lower leg so its knee can rest comfortably on the floor.
Place the rear hand close enough to your hip to provide light support.
Keep the crossed foot firmly planted beside the opposite thigh.
Relax the shoulders and keep your elbows soft as you hold the position.
Exhale as you rotate and inhale to create more length through the spine. Use each exhale to move only slightly deeper if it feels comfortable.

Common Mistakes

Rounding the lower back instead of sitting tall through the spine
Letting the pelvis rotate with the twist instead of keeping both sit bones grounded
Forcing the twist by pulling aggressively with the arms
Hiking one hip or shifting weight onto one side
Craning or over-rotating the neck to look farther behind
Moving quickly or bouncing into the end range instead of rotating with control