Half Spinal Twist Pose

Difficulty

Beginner

Position

Floor

Type

Static stretching

Sides

Both sides

Hold time

45–60 s per set in our routines

How to do the Half Spinal Twist Pose

1. Sit with legs extended, then cross one leg over the other so the foot plants outside the opposite thigh.
2. Bend the bottom knee, bringing that foot toward the opposite hip if it feels comfortable.
3. Lengthen your spine, place the opposite elbow outside the top knee, and set the other hand behind you for support.
4. Twist your torso and turn your gaze over the back shoulder while breathing steadily.

Tips

• Grow tall through your spine before deepening the twist.

Adjustments

• Keep the bottom leg extended if bending it feels uncomfortable.
• Hug your top knee with the opposite arm instead of using the elbow for a gentler option.

All exercises