Seated spinal twist

Where you'll feel it

How to do it

1. Sit tall on the floor or a chair.
2. Breathe in and lengthen the spine.
3. Breathe out and rotate gently to one side, a hand behind you for support.
4. Hold, return to centre, and switch sides.

Common mistakes

• Slumping into the twist — sit tall first.
• Cranking with the arms — let the torso turn, the arms only guide.
• Forcing the range — stay gentle.

Swap it for