What you are practising
Explore controlled trunk rotation within a comfortable range.
Muscles involved
Obliques and small spinal rotators.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Seated rotation
Explore controlled trunk rotation within a comfortable range.
Sit on a firm chair, feet down and hands lightly resting across the upper chest.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Seated · Firm chair
Set up with support.
Sit on a firm chair, feet down and hands lightly resting across the upper chest.
- Lengthen gently through the crown.
- Turn the ribcage a small distance to one side without pulling with the arms.
- Return to the middle and alternate.
BreathExhale to turn; inhale to return.
- Repetitions & pace
- 3–5 each direction. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Let the head follow the chest; do not force extra neck rotation.
Choose the right version
- Make it easier
- Use a very small turn with hands on the thighs.
- A possible next step
- Add a short pause while continuing to breathe.
- Watch for
- Using the chair as a lever or moving the knees to manufacture range.
Suitability: Seek individual advice for osteoporosis or vertebral fracture history before loaded or end-range twisting. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.