Seated Twist
Ardha Matsyendrasana · A seated spinal twist that mobilises the upper back and stretches the outer hip.
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Muscles worked
Strengthens
Stretches
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Seated Twist
- 1Sit tall with your legs out. Bend one knee and place that foot outside the opposite knee.
- 2Bend the bottom leg in, or keep it straight.
- 3Inhale to lengthen your spine; exhale and twist toward the bent knee, hand on the floor behind you.
- 4Hook the other elbow outside the knee. Hold for 5 breaths, then switch sides.
When to pick it: Pick it for a stiff mid-back or at the end of a workout.
Form cues
- Lengthen first, then twist
- Turn from the ribs, not just the neck
- Sit up on a cushion if you round
Common mistakes
- Collapsing the spine to twist further
- Yanking with the arm
- Leading with the head
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 →
Similar poses
Poses that work or stretch the same areas.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.