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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, bring the left elbow to the outside of 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.

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Form tips

  • Create a strong bind between the arm and the knee by pressing them into each other. This will bring you into a deeper twist for the spine, and may also create a stretch in the bent leg hip.
  • Use the hand behind you to keep the spine tall as you twist.
  • Avoid rounding or collapsing in the lower back as you twist.
Logging: Work each side for the time indicated.

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Muscles

Flexibility

Primary

  • Obliques
  • Spine
  • Glutes

Secondary

  • Neck
  • Pelvis

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements
Trunkrotation
Hipadduction
trains stretches

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Progressions

e0vp

Supported cross-leg spinal twist

Novice

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Regressions

e0vn

Half cross-leg spinal twist

Beginner
e0vu

Supported sitting half lotus revolved spinal twist

Novice
e0vr

Sitting revolved spinal twist

Novice
e0ws

Bound cross-leg spinal twist

Intermediate
e0vq

Cross-leg spinal twist

Intermediate
e0v0

Kneeling revolved side angle prayer hands

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.