Pose of the Day

Pose of the Day

Seated Spinal Twist (Ardha Matsyendrasana)

Day: 263 • Date: October 20, 2026 • Focus: Twists & Side Body • Level: Intermediate • Category: Twist/Side

Try it for: 5 breaths each side

Quick reset: Seated Spinal Twist. Ground both sit bones and twist from ribs (not just shoulders). Then get on with your day. Play with it (no pressure). If it feels good: Take a bind behind back (only if it’s easy).

  • Make it easier: Keep bottom leg straight.
  • Make it stronger: Take a bind behind back (only if it’s easy).
  • Props: None
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Listen to your body. If anything hurts (sharp pain, pinching, numbness), back off or skip it. If you're working with an injury or are pregnant, check with a qualified professional.