Begin standing upright with the spine in a neutral position, the pelvis aligned over the feet, and the legs hip-distance apart. Gently press the feet into the floor to activate the core and feel axial elongation, a full body length from the soles of the feet to the crown of the head. Extend both arms overhead, keeping the scapulae stabilized and the shoulders relaxed. The head remains aligned with the spine, gaze forward.
Inhale to prepare, engaging the deep core to support the lumbar spine and maintain an upright posture.
Sitting twist — Exhale as you drop in squat, bringing the pelvis down and the torso forward to approximately 45 °. Simultaneously, rotate the rib cage toward one side, maintaining an open chest and neutral spine. Keep the abdominals braced to stabilize the spine and avoid arching or rounding. Maintain a proper squat position by flexing at the hips, knees, and ankles (triple flexion). Ensure the knees remain level and parallel in line with the toes, keeping equal weight distribution through both feet.
Inhale — hold the twist for 4–8 counts. Deepen the rotation by reaching the bottom arm across the body, placing the elbow gently against the outside of the opposite knee to form a “lock.” The top arm extends toward the ceiling, encouraging thoracic rotation, sternal lift, and scapular control. The gaze follows the top hand or remains forward based on cervical comfort and control.
Ensure the pelvis remains square and the lower body stable. Both legs should stay parallel, avoiding compensations such as excessive internal rotation of the knees.
Exhale — Swing the top arm back and return to the starting position, extending through the legs and spine with control, reestablishing axial elongation and neutral alignment. Arms return overhead.
Repeat for 4 to 10 repetitions, alternating sides.
