Strengthen and stretch those back muscles with a twist! The yoga twisted seat pose is perfect for doing just that. However, it’s important to take the proper precautions, if you have an ankle injury this isn’t recommended as success depends on good form. Sit comfortably on the floor with your legs straight out in front, then fold up a blanket beneath your right leg for extra support, pressing against both should do the trick.
Twisted Seat Pose, also known as Ardha Matsyendrasana, is a seated twist that helps to stretch and strengthen the spine and hips. Here’s how to perform this pose:
- Begin seated on the ground with your legs extended in front of you.
- Bend your right knee and bring the sole of your foot to the ground near your left hip.
- Place your left hand on the ground behind you for support, keeping your fingers pointing away from your body.
- Bring your right elbow to the outside of your left knee, using your elbow to gently press against your knee as you twist your upper body to the left.
- Hold the pose for a few deep breaths, then release and return to a seated position.
- Repeat on the other side.
As you twist your body, focus on lengthening your spine and calming your shoulders. If reaching with one hand isn’t working, use a strap or towel to extend the stretch – taking it slow so as not to overstretch yourself. With practice, gradually deepen this pose, feeling every muscle in motion until safely folded into its depths!
If you feel pain in your back, consult a physical therapist.
The seated twist should be done with five breaths on each side. If you find the twist difficult, you may want to do it with a block to support you. It is also a good idea to practice seated forward bends to deepen the pose.
Performing the twisted seat pose can be a great way to experience health benefits, however it should not be performed by those prone to abdominal issues or pregnant women. To properly execute this twist, begin with centering your breath and then slowly rotate your torso in one direction.
Be sure to stretch out both arms for full engagement of the body as you reach towards the sky with your fingertips. And if comfortable, turn head slightly away from center point for a less intensive posture feel!
