Marichyasana III seated twist pose 101

I love a good spinal twist to release tension in the back. Seated twists have the benefit of making it easier to keep your hips from moving while your upper torso turns. This only works if can you keep your hips on the ground. If you have tight hips, you may need to sit on a blanket or block.

Here are three variations of a seated spinal twist known as Marichyasana III.

Gentle seated twist

1. Start seated on the floor with legs straight. Bend your left knee bringing your foot to the floor.
2. Take your left hand or fingertips on to the floor behind you.
3. With your right arm, hug your left knee.
4. Breath in and lift up through your spine, as you exhale, relax and twist gently further left.
5. Use your hand behind you to help you sit up tall right on top of your hips.
6. After a few breaths, unwind and switch sides.

Moderate option

For a slightly stronger twist, try taking the left foot over the top of the right leg and then twisting. Only practice this version if you can keep both buttocks evenly on the floor.