Foundations: Spinal Mobility & Strengthening

Quick Intro: Seated Twist

What’s it good for? ⁠

🌟  Increases ribcage & spinal rotation.
🌟  Increases ribcage capacity.
🌟  Teaches us to separate rotation from side bending.
🌟  Teaches us to sit up on our sit bones in preparation for seated exercises.

A quick “how to”…

Seated Twist

🌟 You can in a kneeling position, legs crossed or with your legs straight out ahead of you, feet mat width apart.
🌟 If you can’t manage any of these positions, sit on a slightly raised block – such as a Yoga block.
🌟 Place your fists together and press them into your sternum.
🌟 Rotate to one side and rotate to the other.
🌟 Try Single Lung Breathing into the side you’re rotating towards.

Hints & Tips:

🌟 Inhale to rotate and exhale to return to centre.
🌟 Imagine a cord lifting your spine up as you rotate.
🌟 Grow tall and taller as your rotate.
🌟 As you grow familiar with the sensation of rotating without any side bending, try the exercise with your arms in the “genie position” or outstretched at shoulder height.

Any Questions?

Ask away – I love to help!  Click here for the Contact Page 🙂 – or leave a comment at the bottom of the post – see you there…

Miguel 🙂