Seated Twisting Lotus Pose Front-Back Tap
Improve flexibility & core strength! This seated twist gently massages organs & stretches the spine. Start slow, listen to your body!
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Sit on the floor with your legs crossed. If you can, bring each foot to rest on the opposite thigh in a full Lotus position. If this is too difficult, simply keep a comfortable cross-legged position.
2. Sit up straight, engaging your core and lengthening your spine.
3. Gently place your hands on the floor beside your hips.
4. Inhale, and as you exhale, twist to the right, reaching your left hand towards the outside of your right knee and your right hand behind you, aiming for a gentle back tap on the floor.
5. Hold the twist for a few seconds, keeping your spine long and your abdominals engaged.
6. Inhale as you come back to center.
7. Exhale as you repeat the twisting motion to the left side, now with your right hand reaching towards the outside of your left knee and your left hand reaching for a gentle back tap behind you.
8. Hold the pose again for a few seconds.
9. Return to the center and repeat the sequence for a desired number of repetitions or duration.
10. Make sure to move slowly and with control, focusing on the twisting motion stemming from your core to effectively engage the target muscle groups.
Remember to breathe normally and deeply throughout the exercise, and avoid any jerky movements. If you experience any pain, especially in the knees or back, stop the exercise and consult with a fitness or healthcare professional.
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