The move of the day
The Seated Spine Twist: Mobilize. Release. Reconnect.
A simple twist to wake up your spine and release built-up tension.
What is the seated spine twist?
The seated spine twist is a yoga posture where, sitting cross-legged, you rotate your torso to one side while keeping the spine long. It improves spinal mobility, stretches the back muscles, supports digestion and calms the mind. It's an ideal recovery move at the start or end of the day.
How to do it
1 · Sit tall
Legs crossed, lengthen your spine upward.
2 · Twist
Inhale to lengthen. Exhale and twist to one side. Hand to the opposite knee, the other hand behind you.
3 · Breathe
Breathe deeply, hold for 3–5 breaths, then repeat on the other side.
Studio tip: Move slowly. Let every exhale release a little more — the twist comes from breath, not force.
Benefits
Improves spinal mobility
Wakes up every vertebra.
Releases tension in the back
Loosens the paraspinal muscles.
Supports digestion and detox
A gentle massage of the abdominal organs.
Calms the mind and reduces stress
Breath settles the nervous system.
Frequently asked questions
In the morning to wake the spine, or in the evening to release the day's tension.
No. Lengthen first, twist second. Range comes with breath and consistency, never by pulling.
All levels. It's one of the most accessible moves for keeping a mobile back.
Wake up your spine in class
Guided by our teachers. Explore the glute bridge and the reverse lunge too.
See the schedule