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Easy Pose with Twist
A gentle seated yoga twist that lengthens the spine, shoulders, and chest to improve flexibility and reduce stress; ideal for beginners seeking spinal mobility and organ massage.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Abs, Hip Flexors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Lower Back
7/10Erector Spinae
Abs
5/10Transverse Abdominis
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Rest between sides to reset alignment.
How to Perform
Sit on the floor with legs crossed comfortably, sit bones grounded evenly. If hips are tight, elevate on a folded blanket to keep knees below hips.
- Inhale to lengthen your spine from tailbone to crown.
- Exhale to initiate twist from lower spine upward through torso.
- Place one hand on opposite knee for leverage, other hand behind on floor.
- Deepen twist gently with each exhale while keeping shoulders relaxed.
- Gaze over back shoulder, aligning with torso rotation.
- Hold for 5-10 breaths, then release to center.
- Repeat on other side, switching leg cross if needed.
Coaching Tips
Form Cues
- Lengthen spine first
- Twist from core
- Ground sit bones
- Broaden collarbones
- Shoulders from ears
- Breathe smoothly
Breathing
Inhale to lengthen the spine, exhale to deepen the twist while bracing the core gently.
Tempo
2-0-2
Range of Motion
Lengthen spine fully before twisting to comfortable point where shoulders remain level and back stays straight, without forcing neck or rounding.
Safety
Safety Notes
- Avoid if acute spinal disc injury
- Modify for knee discomfort with props
- Caution during pregnancy; use open twists
- Do not force beyond comfort
- Keep neck aligned with torso
- Consult doctor for neck issues
Spotting
No spotting needed; self-monitor alignment to avoid strain.
Common Mistakes
- Rounding the back
- Forcing the twist
- Lifting one hip
- Crane neck forward
- Uneven sit bones
- Holding breath
When to Avoid
- Acute spinal disc injury
- Severe knee injury
- Neck spondylitis
- Pregnancy without modification
Flexibility Needed
- Hip external rotation for crossed legs
- Basic spinal flexion and extension
Build Up First
- Comfort in basic seated posture
- Awareness of breath and alignment
Also known as
Parivrtta Sukhasana, Revolved Easy Pose, Seated Spinal Twist
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