Technique
- Seated with the legs extended, bend the knees and bring the left foot across toward the right hip, grounding that leg on the outside edge of the thigh and shin.
- Bring the right foot across to the outside edge of the right leg, with the knee bent and the foot flat.
- With the right hand flat on the floor behind you, twist to the right and bring the left elbow across to the outside of the right leg.
- Bend that elbow and press it into the leg to bring you deeper into the twist.
- Turn your head to gaze over the right shoulder and take 5 breaths.
- Unfold and repeat on the other side.
Form tips
- Keep the spine tall and vertical. Avoid collapsing in the lower back or leaning back into the hand as you twist.
- The foundation for this posture is the base leg and the opposite foot. Lengthen the spine and twist from that foundation, using the core muscles strongly to pull you deeper into the twist.
Logging: Work each side for the time indicated.
Muscles
Flexibility
Primary
- Obliques
- Spine
- Glutes
Secondary
- Neck
- Pelvis
Equipment
Appears in
Flexibility
Other disciplines
Progressions
Cross-leg spinal twist
Intermediate
Bound cross-leg spinal twist
Intermediate
Regressions
Elbow half cross-leg spinal twist
Novice
View Similar Exercises
View Similar Exercises
Half cross-leg spinal twist
Beginner
Elbow sitting half lotus revolved spinal twist
Novice
Revolved side angle prayer hands
Novice
Sitting revolved spinal twist
Novice
Strap-assisted 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.