Seated Side-Bend Horizontal Hip Lotus Pose Rotation
Improve flexibility and spinal health with gentle twists from a seated position! A calming exercise you can do anywhere.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Sitting Lotus Pose with Hip Horizontal Rotation
Equipment: None required. A yoga mat or soft surface is recommended for comfort.
Positioning:
1. Sit comfortably on the mat in a lotus position. This means your feet are placed on opposite thighs, with the soles facing upwards.
2. Keep your spine straight and shoulders relaxed. Your hands can rest on your knees or thighs.
Movement:
1. Start by taking a deep breath. As you exhale, gently twist your torso to the right. Extend your right arm out to the side at shoulder height, while your left hand can rest behind you for support.
2. Hold this position for a few breaths, feeling the stretch along your spine and sides.
3. Return to the center, taking a deep breath.
4. Repeat the twisting motion to the left, extending your left arm out while your right hand supports your back.
5. Hold for a few breaths, then return to the center.
6. Continue alternating sides for several repetitions, focusing on the breath and smooth, controlled movements.
Tips:
- Keep your movements gentle to avoid straining your back.
- Focus on lengthening your spine as you twist to enhance the stretch.
- If you're unable to perform the full lotus position, you can sit cross-legged or with your feet flat on the ground.