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Technique

  1. Sitting with legs extended, bend the right knee and bring the right heel back toward the hip bone.
  2. Keep about a palm’s width between the foot and the opposite thigh.
  3. With the right hand on the floor behind you to help keep the spine tall, twist to the right and bring the left upper elbow across to bind with the outside edge of the right leg.
  4. Press the arm and the leg into each other to create a deeper twist.
  5. Gaze over the right shoulder and take 5 breaths.
  6. Then unfold and repeat on the other side.

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Form tips

  • Keep the spine tall as you twist. Support for this action comes from the deep core and psoas major muscles.
  • Keep the extended leg grounded and the weight forward.
  • Avoid leaning backward or collapsing in the lower back as you twist.
  • It is common for the bent leg hip to lift off the ground in this posture. That is ok and actually quite normal.
Logging: Work each side for the time indicated.

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Muscles

Flexibility

Primary

  • Obliques
  • Spine

Secondary

  • Neck

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Equipment

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

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Appears in

Flexibility
Other disciplines
Joint movements
Trunkrotation
trains stretches

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Progressions

e0vs

Strap-assisted revolved spinal twist

Novice
e10b

Lying trunk twist

Beginner
e0vt

Sitting bound revolved spinal twist

Intermediate
e0xr

Seated twist

Beginner
e0vo

Elbow half cross-leg spinal twist

Novice
e0vu

Supported sitting half lotus revolved spinal twist

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.