Skip Nav
Healthy Recipes
Get Your Tex-Mex Fix With This High-Protein Chicken Fajita Bowl
Healthy Eating Tips
7 Surprising Smoothie Ingredients For Weight-Loss Success
Intermediate Workouts
A 100-Rep Bodyweight Workout That Can Be Done in Just 5 Minutes

Strike a Yoga Pose: Seated Spinal Twist

Twists are not only great at improving digestion, but they also help increase flexibility in your spine. This Seated Spinal Twist will also stretch your chest and shoulders. It's similar to the 1-Legged Seated Spinal Twist, but a little more advanced.

Sanskrit Name: Ardha Matsyendrasana
English Translation: Half Lord of the Fishes
Also Called: Seated Spinal Twist
  • Begin seated on your mat with your legs extended in front of you.
  • Bend your right knee and place your right heel as close to your right sit-bone as you can. Then bend your left knee and cross your left foot over your right knee. Plant it on the floor so your left ankle is next to your right knee.
  • Reach your left arm behind you and place your palm on the floor. Then bend your right elbow and cross it over the outer side of your left knee. Keep your elbow bent, or if you can, hold onto your left toes.
  • Keep your left hand on the floor for stability, or bring your left arm around your lower back. Reach for your shirt, or if you can, hook your fingers on the top of your right thigh. Gaze behind you and over your left shoulder. Continue pressing your right arm into your left knee, and use each inhale to lengthen the spine and each exhale to rotate further to the left.
  • Stay here for five or more breaths. Then release the twist, straighten your legs out in front of you, and do this pose with your right knee pointing up.

I love doing this pose after a long bike ride. Twisting feels wonderful for my spine after hunching over handlebars for hours.

Around The Web
Join The Conversation
Magmarashi Magmarashi 7 years
I like it
StephManc StephManc 7 years
I am just starting yoga. Glad to see it online here. I'm really focusing on my body's health.
aimeeb aimeeb 7 years
I like.
syako syako 7 years
I love spinal twists!
Kathryn Budig Yoga Under Armour Campaign
Best Yoga Pose to Relieve Stress
Benefits of Group Fitness
How Soccer Player Christen Press Handles Stress
Britney Spears Yoga Handstands | Photos
Beginner Yoga For Strength
Yoga For Back Strength

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
X