Seated Spinal Twist

A gentle seated twist from the middle of the back, hand on the opposite knee. 2 times each side.

07 / 14Seated figure turning the chest with one hand reaching across to the opposite knee
The dark figure shows the position; orange dotted arrows show which way to move. Front-view pictures work like a mirror: copy them as if they were your reflection.

How to do it

  1. Sit tall with your feet flat.
  2. Place your right hand on your left knee.
  3. Rest your left hand on the seat or the chair back.
  4. Breathe in to sit tall. Breathe out and turn your chest gently to the left. Switch sides.

How many 2 times each side, hold 3 breaths

Gentler version

Turn only a little.

Who should skip this or take care

Never force the twist. If you have osteoporosis, ask your clinician before twisting.

Read the safety check if you have a heart, bone or joint condition.

Common mistake

Pulling with the arms to twist further. Let the breath and the middle back do the turning.

In the Steady Seat printable plans this move is called Gentle Seated Twist.

The chair yoga chart

  1. 01Belly Breathing5 slow breaths
  2. 02Seated Mountain PoseHold for 30 seconds
  3. 03Seated Neck Stretch3 times each side
  4. 04Shoulder Rolls5 circles each way
  5. 05Seated Cat–Cow6 rounds
  6. 06Seated Side Stretch3 times each side, hold 2 breaths
  7. 07Seated Spinal Twist2 times each side, hold 3 breaths
  8. 08Self-Hug StretchHold 3 breaths, twice
  9. 09Wrist and Finger Exercises5 circles each way, 5 open-and-close
  10. 10Seated March30–60 seconds
  11. 11Seated Ankle Exercises10 rocks
  12. 12Seated Leg Lifts8 times each leg
  13. 13Seated Figure-4 StretchHold 3 breaths each side
  14. 14Seated Hamstring StretchHold 3 breaths each side

More for back and spine

Last updated . Sources · Safety