Seated Twist

How to practise

Start here: Sit in Easy Pose on the edge of a folded blanket, so your hips are a little higher than your knees.

1. Sit tall, with your shoulders relaxed and your hands resting on your knees.
2. Place your left hand on your right knee and your right fingertips on the floor or blanket behind you.
3. As you breathe in, lengthen up through your spine.
4. As you breathe out, turn your belly and chest gently to the right, starting from the middle of your back.
5. Let your arms simply rest where they are. Never use them to pull yourself further round.
6. Let your head follow the turn last, only as far as feels easy on your neck.
7. Stay for a few breaths, then come back to the centre and repeat on the other side.

Breath: Breathe in to grow tall. Breathe out to turn a little, or simply to rest where you are.

Coming out: As you breathe in, slowly turn back to face forwards, leading with your head and chest. Pause in the centre for a breath, then practise the second side.

Benefits

• Invites gentle turning movement through the middle and upper back
• Stretches the sides of the waist and the shoulders
• Encourages a tall, easy posture
• Many people find it a calm way to begin or end a practice

Common mistakes

• Yanking the body round with the arms

  Try instead: Let your hands rest lightly. The turn comes from your back and breath, not your arms.

• Slumping as you turn

  Try instead: Lengthen up on every breath in before turning any further.

• Turning the head first and furthest

  Try instead: Turn your belly and chest first, and let your neck follow gently last.

Make it easier

• Sit on a higher folded blanket or a firm cushion.
• Sit sideways on a sturdy chair and turn towards the chair back, holding it lightly.
• Sit with your legs stretched out in front of you if crossing your legs is uncomfortable.
• Keep the twist very small, turning only your chest.

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