Movement · Pilates for Beginners
Seated Spine Twist
Starting position
Sit up tall vertically on the center of both sitz bones, Lengthening the crown of the head away from the tailbone. Legs are extended; ankles are in dorsiflexion, hip width distance apart. Arms are lengthened out to the sides at shoulder height with palms rotated forward.
Hold 30–45 sec
Breath, Slow, relaxed breathing
How to do it
Inhale to prepare…
Exhale: Twist to the right, keeping the chest, head and arms in line with the starting position. Pulse one time.
Inhale: Transition back to center.
Exhale: Twist to the left. Pulse one time.
Inhale: Transition back to center.
Repeat for 6 sets
Be mindful
- If sitting up tall vertically on the center of both sitz bones is not possible, you may sit on a rolled towel or cross the legs, to support the position of the pelvis.