It’s a good thing that seated yoga is becoming more popular as it can help elongate the muscles in our bodies and help us achieve a better alignment. While it may not be as effective as full-body yoga, it might be the best option for those of us who don’t have time to do more than 20 minutes of yoga at a time.

“Seated twists are one of the most powerful yoga poses for the spine. But to do them, you need a stable chair and enough room to get into the pose. Begin by sitting on the edge of a chair. Place your feet flat on the floor, and raise one leg up behind you while you twist the opposite side of your body towards the ceiling. Use the wall behind you for balance, and hold the stretch for up to 30 seconds.”

A yoga pose that is a perfect solution for getting relief from those back aches that happen during office hours. The best part about this pose is that you don’t need to stand up for it. You can do it sitting on the couch.

Sitting twists are the way to go this time of year, when we’re all feeling a bit more stressed and eating a little more than we should. They’re a fantastic method to cleanse the body and relax the neurological system.

Seated yoga twists stimulate the digestive system while also stretching the back, shoulders, and neck. Here are five excellent twists to stretch your body, stimulate your organs, and relax your mind.

1. Seated Twist Is a Simple Twist That May Be Done While Seated

simple seated twist

If you’re new to twisting, a basic sitting twist is a great place to start. Sit in a cross-legged posture on the floor. Sit on a folded blanket to elevate your hips if it’s more comfortable.

Extend your spine by placing your right hand flat on the floor behind you and your left hand on your right knee as you inhale. Move further into the twist on the exhale while gazing over your right shoulder. Switch sides once five breaths are held.

Bharadvajasana I is the second asana

Credit: August Yoga

August Yoga is to thank for this.

Begin by sitting in a comfortable position with your legs straight out in front of you. Bring your feet to your left side, with the sides of your legs flat on the floor, by bending your knees. With your left hand, grab your right knee and begin to twist.

You may move your right hand behind you to assist support you in the twist if your body permits it. Before swapping sides, hold this position for five breaths. A folded blanket beneath your right hip may also assist to keep your hips level and your knees pain-free.

3. Marichyasana C (Marichyasana)

Marichyasana C

Begin by bending your right knee so it is flat on the floor and close to your torso, with your legs straight in front of you. Place your right hand behind you to support yourself while sitting tall. Twist your left elbow across your body so it hooks on the outside of your right knee as you exhale.

Bring your arm over your shin and grab your thigh with your left hand if your elbow doesn’t reach. Keep your right foot firmly planted on the ground, and sit tall with your spine straight and shoulders down.

4. Ardha Matsyendrasana (Ardha Matsyendrasana)


This position, also known as Half Lord of the Fishes, is believed to enhance hunger and kill fatal illnesses. Bend your knees to put your right foot near to your left buttocks and your left foot flat on the floor outside your right thigh, starting with your legs straight out in front of you.

Sit tall, take a deep breath, and put your left hand behind you like a tripod. Bring your right elbow across your body and outside your left knee as you exhale. Get higher with each inhalation and twist deeper with each exhale. Hold for five breaths before switching sides.

5. Marichyasana D (Marichyasana D)

Credit: Ashtanga Yoga

Ashtanga Yoga is credited with this image.

Marichyasana D is a more difficult and intense twist if you’re searching for something a little more intense. It’s comparable to Ardha Matysendrasana, but it’s more severe due to the bind.

Twist your body to hook your left elbow over your right knee with your right leg tucked beneath the left and your left foot outside the right thigh. Take a big breath in and then twist your left arm to reach around to your left hip as you exhale.

Bring your right arm behind your back and reach for your left hand at the same time. Lengthen your spine by grasping your fingers or hands. If you can’t reach, you may use each hand to grab on to your shirt or a towel.

Twists are a wonderful method to get rid of toxins, but if your knees hurt, consider sitting on a support or moving out of the position. Pregnant women should also use care while twisting or avoid twisting entirely.

Most days, I lounge around in a pretty lazy position, crossing my legs and laying back in my chair. But every once in a while, I like to get up and move, and I’ve found that doing so in a seated position helps me: it’s more comfortable, I’m less likely to fall over, and the positions I do manage to get into are more effective.. Read more about sitting yoga poses for weight loss and let us know what you think.

Frequently Asked Questions

What are the top 5 yoga poses?

The top 5 yoga poses are the following: 1. The Tree Pose 2. The Downward-Facing Dog Pose 3. The Warrior I Pose 4. The Eagle Pose 5. The Cat Pose

What type of yoga is seated twist?

Seated twist is a type of yoga that focuses on twisting the spine.

What is the type of seated twist?

A seated twist is a type of exercise that involves sitting on the ground and twisting your torso to one side while keeping your legs straight.

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