Seated twist (Parivrtta Sukhasana)
Pose Overview
| Common Name | Seated twist |
| Traditional Sanskrit Name | Parivrtta Sukhasana |
| Sanskrit Name Pronunciation | ard-hah mot-see-en-drah-suh-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Over the shoulder |
Seated twist is a yoga pose that is traditionally used to help improve flexibility and balance in the body. It is typically performed while sitting on the floor, and involves twisting the torso in a specific way to stretch and strengthen various muscle groups. The pose is often used as a way to prepare the body for more advanced yoga poses, and is also commonly used as a way to help improve digestion and relieve tension in the lower back.
Benefits of Seated twist
The Seated Twist yoga pose offers a number of benefits to practitioners. Some of the most notable benefits include: Improved flexibility and range of motion in the spine Strengthening of the abdominal muscles Relief from tension and pain in the lower back Improved digestion Increased balance and stability
How to Enter Seated twist
Start by sitting on the floor with your legs extended in front of you. Bend your right knee and cross it over your left leg so that the right ankle is resting on the floor next to the left knee. Place your left hand behind you, fingers pointing forward, and press your hand into the floor to help you twist your torso to the right. Bring your right hand to the outside of your right knee, and use your hand to gently press your knee down towards the floor. As you twist, keep your left hand pressing into the floor to help you stay stable and keep your balance. Hold the pose for several breaths, then release and repeat on the other side.
How to Exit Seated twist
Slowly release the twist and return to a seated position with both legs extended in front of you. Take a few deep breaths and release any tension in the body.
Common Seated twist Modifications & Variations
If you are unable to sit on the floor, you can perform the pose in a seated position on a chair or a yoga block. If you are unable to twist as far as you would like, you can use a strap or towel to help deepen the stretch. To increase the intensity of the stretch, you can place your opposite elbow on the outside of your opposite knee and gently press down.
Common Mistakes with Seated twist
Twisting too far too quickly, which can cause strain on the lower back Not using the breath to deepen the stretch Not keeping the spine aligned while twisting, which can cause strain on the neck and shoulders
Safety Guidance
Listen to your body and do not twist too far too quickly. Remember to use the breath to deepen the stretch and to release any tension in the body. Avoid this pose if you have any recent or chronic injury to the spine or knee.
