Gomasana
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Seated Spinal Twist
SeatedTwist

Seated Spinal Twist

Ardha Matsyendrasana

A seated twist where one leg is extended, the other is bent with the foot crossing over, and the torso rotates deeply toward the bent knee.

  • ·Increases spinal mobility
  • ·Stimulates digestion
  • ·Relieves back pain

Instructions

  1. 1Sit on the floor with both legs extended in front of you, spine tall.
  2. 2Bend your right knee and place the right foot flat on the floor just outside the left thigh.
  3. 3Inhale to lengthen the spine, then exhale and rotate the torso to the right.
  4. 4Wrap your left arm around the right knee or press the left elbow against the outer right thigh for leverage.
  5. 5Place your right hand on the floor behind your right hip to support and deepen the twist.
  6. 6With each inhale, grow taller; with each exhale, rotate a little more for 5 breaths.
  7. 7Inhale to return to centre, then repeat on the left side.

Contraindications & precautions

  • ⚠Herniated or bulging disc — avoid deep rotation and practice only gentle, pain-free range of movement.
  • ⚠Recent abdominal surgery — twisting creates intra-abdominal pressure that can stress healing tissue.
  • ⚠Second and third trimester of pregnancy — avoid compressing the abdomen; opt for an open twist with the belly facing forward.

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