Movement · Sideline Series
Seated Spine Twist
Cool-Down · Move 18 of 19
Why this one
A gentle seated rotation to release the waist before we close — leaving the whole side body long and open.
Hold 30–45 sec
Breath — Slow, relaxed breathing
How to do it
Sit tall, legs extended or crossed, arms reaching wide. Rotate gently to one side, lengthening up through the crown, then return through center and rotate to the other.
Keep in mind
Grow taller as you turn — twist from the waist, not the shoulders.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →