The Seated Forward Bend (Paschimottanasana) might seem like a straightforward stretch, but don’t be deceived by its laid-back appearance—this pose is a powerhouse of benefits.
It’s all about that perfect blend of deep hamstring stretch and a calming forward fold, making it a staple in yoga routines across the globe.
Pose details
Asana | Ardha Matsyendrasana |
Type | Seated, Twisting |
Level | Intermediate |
How to do the Seated Twist pose
Before diving into Seated Twist, it’s a good idea to warm up with poses that lengthen the spine and open the hips, such as Cat-Cow Pose, Seated Forward Bend, and Butterfly Pose.
Once you’re ready, follow these steps:
- Start by sitting on the floor with your legs extended straight in front of you. Sit up tall, grounding through your sit bones and lengthening your spine toward the ceiling.
- Bend your right knee and place your right foot flat on the floor outside your left thigh. Keep your left leg extended and active, with your toes pointing upward.
- Inhale deeply and lengthen your spine even more. As you exhale, twist your torso to the right, placing your right hand on the floor behind you for support.
- Hook your left elbow outside your right knee, using it as leverage to deepen the twist. If this is too intense, you can simply hug your right knee with your left arm.
- Continue to lengthen your spine with each inhale and deepen the twist with each exhale. Keep your shoulders relaxed and your gaze over your right shoulder.
- Hold the pose for five to ten breaths or as long as comfortable.
- To release, slowly unwind your torso back to center. Extend your right leg back out in front of you and take a moment to reset before repeating the twist on the other side.
- Repeat the same steps on the opposite side, bending your left knee and twisting to the left.
Modifications
If Seated Twist feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a blanket: Place a folded blanket under your sit bones to elevate your hips. This can help you maintain a straight spine and make the twist more accessible.
- Keep the bottom leg straight: Instead of bending both knees, keep the bottom leg extended straight out in front of you. This reduces the intensity of the twist and makes it easier to maintain balance.
- Use a strap: If reaching your arm around your back feels too intense, use a yoga strap. Hold one end of the strap in each hand to help you achieve the twist without straining your shoulders.
- Twist gently: Instead of aiming for a deep twist, focus on a gentle rotation. Place your hand on your knee and use your breath to gradually deepen the twist. This approach allows you to ease into the pose without forcing your body.
- Support your back: Place a block or bolster behind you to support your back. This can help you maintain an upright posture and prevent you from leaning too far back, making the twist more comfortable.
Safety tips
- Warm up properly with poses like Cat-Cow or Child’s Pose to prepare your spine for twisting.
- Sit up tall with a straight spine. Engage your core to support your lower back and maintain alignment.
- Avoid forcing the twist. Go at your own pace, and don’t push past your comfort level to prevent straining your back or neck.
- Keep your hips grounded. Ensure both sit bones stay connected to the mat to maintain stability and proper alignment.
- Breathe deeply throughout the pose, and unwind slowly to avoid dizziness or discomfort.
- Similar yoga poses
Extended Side Angle Pose (Utthita Parsvakonasana)
Similar to Triangle Pose, this pose also involves a deep side stretch and an open chest, but with a bent front knee, providing a deeper stretch to the groins and hips.
Half Moon Pose (Ardha Chandrasana)
This pose builds on the alignment and stretch of Triangle Pose but adds a balance challenge by lifting one leg and extending the opposite arm, enhancing core strength and stability.
Revolved Triangle Pose (Parivrtta Trikonasana)
A twist on the traditional Triangle Pose, this variation adds a spinal twist, which helps to improve flexibility and digestion while still providing a deep stretch to the legs and hips.
Warrior II Pose (Virabhadrasana II)
While not a direct side stretch, this pose shares the wide-legged stance and open chest of Triangle Pose, helping to build strength and stability in the legs and core.
