Half cross-leg spinal twist

Technique

1. From a seated position with the legs extended, place the right foot flat on the outside edge of the left knee or shin.
2. With the right hand flat on the floor behind you, reach the left arm across to hug the right knee.
3. Turn the head to the right to gaze over the shoulder.
4. Take 5 breaths.
5. Then unfold and repeat on the other side.

Form tips

1. Hug the knee toward the centerline of the body, twisting evenly and bring the chest across to face the side, past the bent leg.
2. The hand behind is there to help you keep your spine tall as you twist.
3. Avoid rounding or collapsing in the lower back.

Similar Exercises

• Supported cross-leg spinal twist
• Lying trunk twist
• Thread the needle pose
• Sitting piriformis leg raise hold
• Cross-leg spinal twist

Equipment

• Ground (hands or body)