Traditional

Seated Spinal Twist

Vakrasana

Sit tall with one knee bent and gently rotate the torso toward that side.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for refreshing the mind.
Props: Blanket optional.
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Seated Spinal Twist: Sit with both legs extended in front of you. Bend one knee and place the foot on the floor beside the opposite inner thigh or knee. Sit up tall and rotate the torso toward the bent knee, placing the opposite hand to the outside of the leg if it is comfortable. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Seated Spinal Twist: Untwist the torso back to center. Straighten or reset the legs and return to a neutral seat before switching sides. Pause in a neutral position for a moment before continuing.