Morning Energiser- Seated Spinal Twists / Vakrasana

Begin seated with the spine tall and legs comfortably placed. Inhale to lengthen through the spine, then exhale as you gently rotate the torso into the twist, keeping the shoulders relaxed and movement controlled. Stay with smooth, steady breathing and return to centre before repeating on the other side.

This guided Seated Spinal Twists (Vakrasana) posture practice offers a mindful twisting experience to create ease and mobility through the spine. The practice supports flexibility, improved body awareness, relaxation, and a sense of balance through breath-led movement. Ideal for gentle yoga, spinal twists, mindful movement, flexibility, breath awareness, and stress relief.

Transcript

We will move on to the seated spinal twist or vakrasana now. For this let's stretch the right foot forward. We'll start from the left side so let's take the left heel outside the right knee. Make sure that your back is straight. Point the right toe towards the ceiling. Bring the left knee closer to your chest. Just be here. And try to adjust your body in this posture. Now as you inhale, Take a deep breath and if you're comfortable, You can raise the arms up. If not, You can just maintain where you were. And exhale take your right elbow outside the left knee join your palms try to bring the thumb to the center of your chest and open your left shoulder. To a go deep twist here. Feel a good twist in your spine, Chin in line with the shoulder looking at the back side. Inhale back to center. And we will repeat this three times now. If you're comfortable, Inhale, Raise the arms up. If not, Just take support of your hand and exhale, Twist. Bring your right elbow outside the left knee, Twist your body. Make sure we are using the right upper arm and twisting more. Second round inhaling lengthening the spine. Opening the chest if not just start here inhale and keep your knee closer to the chest and exhale twist try to bring your upper arm as close to the knee as possible and twist. Feel the changes in your spine last round inhale back to center adjust your hand feel free to keep them up or to the side and exhale bring your upper arm closer to the knee. Feel a good twist in the spine, Chest up, Look back and be there. Inhale back to center. Release the left leg. And relax. We'll move on to the right side now. So we'll stretch the left foot forward, Point the left toe up and take the right heel outside the left toe. Again try to keep your chest lifted. Hug the knee and try to adjust your body in this posture for the next few seconds. Left toe is pointing up. Be here make sure that you're lifting your spine Now inhale raise the arms up lengthen the spine and as we exhale our left elbow outside the right knee joining the palms and opening the right shoulder. Looking towards the right side. Inhale back to center. And we will repeat this three times from the right side. You can keep your hands up or keep your hands on the knee, Whatever is working for you, Whatever is comfortable. So let's start, Inhale, Raise the arms up, Lengthen the spine and exhale, Bring the left elbow outside the right knee, Joining the hands, Trying to bring the thumb at the center of the chest and opening the spine more. Inhale back to center again, If you're comfortable hands will go up otherwise hands will be on the knee and exhale try to bring the upper arm closer to the knee opening the chest as much as you can make sure you are opening the elbow and the chest Inhale back to center last time. Feel a good stretch in your spine after the twist this stretch feels really good and exhale try to bring the upper arm closer to the knee Bring the thumb to the center of your chest. Open the chest, To the side, Feel the twist chin and shoulder in one line and slowly come back to center, Release the legs and relax.