Seated Oblique Twists
Side Core StrengthThoracic Spine FlexibilityOblique Activation
Benefits
- Strengthens side core (obliques)
- Increases spinal rotation
- Improves thoracic mobility
- Enhances rotational strength
- Supports functional movement
How to do Seated Oblique Twists
- Sit in Seated Mountain Pose
- Hands behind head, elbows wide
- OR: Arms crossed over chest
- Engage core
- INHALE: Lengthen spine
- EXHALE: Rotate torso to right
- Keep rotation from waist, not neck
- Hold rotation, feeling oblique engagement
- INHALE: Return to center
- EXHALE: Rotate to left
- Continue alternating with controlled rhythm
- Focus on core activation
- Both sit bones stay grounded
Breathing
- Inhale in center
- Exhale as you twist
- Maintain steady rhythm
- Breath supports movement
Repetitions: 8-12 per side (16-24 total), 2 sets.
Safety notes
Active twist focusing on building strength in side core while stretching middle back
Modifications
Make it easier
- Reduce rotation range
- Keep hands on shoulders
- Perform 5-8 reps per side
- Move more slowly
Make it more challenging
- Hold each twist for 2-3 seconds
- Increase to 15 reps per side
- Add resistance band around back
- Combine with knee lift
Common mistakes to avoid
- Rotating too forcefully
- Moving only head and shoulders
- Losing spinal length
- Holding breath
- Lifting hip off chair
Exercises to pair with this one
Seated Oblique Twists sits in the flexibility & release part of the practice. These poses work the same areas, so they make a natural next step in the same session — or a gentler alternative on a day when this one feels like too much.
New to seated practice? Start with the 90-day programme overview and read the safety guidelines first. If you have a diagnosed condition or any doubt about whether this pose suits you, check with your healthcare provider before trying it.