Seated Spinal Twist
Step 1 - Sit with legs extended, cross right leg over left, right foot flat on the floor
Step 2 - Place left elbow against right knee, right hand behind you for support
Step 3 - Twist your torso to the right, looking over your right shoulder
Step 4 - Hold, then switch sides and repeat
Recommended Sets & Time:
Beginner: 2 sets of 30-45 seconds each side, 15 seconds rest
Intermediate: 2-3 sets of 45-60 seconds each side, 10 seconds rest
Advanced: 3 sets of 60-75 seconds each side, 10 seconds rest
What to Focus On:
Deep spinal rotation - You should feel the twist throughout your entire spine
Gentle progression - Start the twist from your lower back and work up to your neck
Back muscle release - Feel tension release from your back muscles as you twist
Breathing rhythm - Use your exhalations to deepen the twist gradually
Modifications:
Easier: Keep both legs straight or sit on a cushion for better positioning
Harder: Hug your knee closer to your chest while twisting
