All exercisesYoga·Core 
Seated Spinal Twist (Ardha Matsyendrasana)
Both sides · L/RCoreBackHips
Step 1 / 2
At a glance
- Equipment
- Yoga mat
- Suggested hold
- Hold 5 breaths per side
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Common mistakes
You slump the spine so the twist collapses instead of spiraling upward.
You crank deeper by levering hard with the elbow against the knee.
You twist only from the neck while the ribcage stays square.
What to focus on
Grow taller on every inhale, then use the exhale to rotate — length first, twist second.
Keep both sit-bones heavy on the floor even if it costs you some rotation.
Let the twist start low in the spine and finish at the gaze, not the other way around.
