Ardha Matsyendrasana (Seated Spinal Twist)
Ardha matsyendrasana, or the seated spinal twist, is a bodyweight mobility exercise targeting the abdominal muscles and spine. It involves rotating the torso from a seated position to improve spinal mobility and engage the core and obliques.
How to do it
- Sit on the floor with your legs extended straight in front of you.
- Bend your right knee and place your right foot flat on the floor outside your left thigh.
- Place your right hand behind you on the floor for support and wrap your left arm around your right knee.
- Inhale to lengthen your spine, then exhale and twist your torso to the right as far as comfortably possible.
- Hold for 20-30 seconds, then return to center and repeat on the opposite side.
Form cues
- sit tall through your crown
- keep both sit bones grounded
- wrap your arm firmly around your knee
- inhale to lengthen your spine
- exhale deeper into the twist
Breathing: Inhale to sit tall and create space between your vertebrae, exhale to gently deepen the rotation.
Common mistakes
- slumping your shoulders, which limits the effectiveness of the spinal rotation
- lifting your hip off the floor, which can put uneven pressure on your lower back
- forcing the twist with your neck instead of your core, which can cause unnecessary neck strain
Muscles worked
Primary: abs. Secondary: obliques, lower back.
Suggested sets & reps
Get fitter
2 sets x 30-45 seconds per side, rest 30s
Lose weight
2 sets x 30-45 seconds per side, rest 30s
Build muscle
2 sets x 30-45 seconds per side, rest 30s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have a history of spinal injuries, consult with a professional before starting.
- If you feel sharp or shooting pain, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
You should feel a gentle, lengthening stretch. If you feel sharp or pinching pain, ease off the intensity immediately.
How often can I do this?
This is a gentle mobility exercise that can be performed daily, especially if you spend a lot of time sitting.
What if I can't reach my knee?
You can simply hold your thigh or place your hand on your shin. The goal is a comfortable stretch, not a perfect pose.