Seated Chair Twist
Bharadvajasana on a chair · A gentle spinal twist sitting on a chair, one hand on the opposite knee and one on the chair back.
Drag to rotate
Muscles worked
Stretches
- Equipment
- Chair
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Seated Chair Twist
- 1Sit tall near the front of a steady chair with your feet flat and knees over your ankles.
- 2Breathe in and lengthen up through the top of your head.
- 3Breathe out and turn your chest to one side, the opposite hand on the outside of your knee and the other hand on the chair back.
- 4Hold for 3–5 breaths, growing taller on each in-breath, then come back to the middle and switch sides.
When to pick it: Pick it to unstick your upper back during the workday. Use a chair without wheels.
Form cues
- Tall first, then turn
- Turn from the ribs, not the neck
- Hips stay square on the seat
Common mistakes
- Cranking with the arms
- Slumping as you turn
- Twisting the knees with you
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
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