Spine Twist Sit Hold

Sit on the mat with your back straight and your legs stretched out in front of you, slightly apart (mat width or hip width). Your feet are pointed.

Engage your core and stretch your spine upwards as if you wanted to grow taller, keeping your shoulders relaxed but open.

Open your arms out to the sides at shoulder height, with your palms facing forward. Your arms should remain parallel to the ground and engaged.

Inhale deeply, then exhale and rotate your torso to the right (without moving your pelvis or legs), to your controlled limit.

Hold the twisted position for a few breaths (e.g., 10-20 seconds), maintaining spinal alignment and breath control.

Return to the center, inhale, and repeat on the opposite side.

Repeat alternating sides, or hold the twist on one side for a more isometric workout.

Coming out of the position: Inhale deeply to prepare yourself, keeping your spine elongated. Exhale slowly and gently rotate your torso back to the center, avoiding sudden movements. Lower your arms to your sides with control, keeping your shoulders relaxed. Finally, bend your knees slightly, if necessary, to relieve tension in your legs.