Seated Spinal Twist (Ardha Matsyendrasana) Variation with Blocks

Seated Spinal Twist pose stretches the spine, shoulders, neck, and hips, while strengthening the groin and thighs. It improves posture and digestion, and can calm stress and anxiety.

In this variation of the pose, placing a block under the buttocks and hand helps to keep the spine long, especially for students with limited hip or side flexibility.

Seated Spinal Twist with Blocks: How to Do it Step-by-Step

Step 1

Sit on a block in Staff pose, then bend the right knee and bring the right foot in as close to the buttocks as is comfortable.

Step 2

Place the left elbow on the right knee and twist to the right, placing the left hand behind you onto another block. Keep the left foot flexed.

Step 3

Remain in this pose for 3-5 breaths, then repeat on the other side.