While giving your spine an invigorating twist, this exercise releases your groin and stretches your legs and sides.

You can hold this pose for 30 to 60 seconds on each side. On days when your body feels stiff, you can do repetitions instead. If you opt for the faster version, repeat the motion slowly at first, gradually increasing to a moderate speed as your body gets the hang of it.

  1. Sit with your legs extended, then separate them as wide as is comfortable. Keep your legs as straight as you can, knees facing skyward and toes pointed. Extend your arms to the sides at shoulder level.
  2. Twist your torso to the left, moving from the waist and hips. Touch your left foot with your right hand while stretching your left arm back and up. Turn your head to look over your left shoulder.
  3. Repeat the twist on the other side.
  4. Return to center, sit up straight, and lower your arms.
  5. Walk your legs back together and relax. Be aware of the increased circulation in your back and pelvic area.

Lengthen your spine and press your knees down, without hyperextending them. Generate the twist and the stretch from your waist and hips.

If you hold the pose, keep your breath soft and even. If you do the dynamic version, exhale as you twist and inhale as you come back to center.

Easier Options

  • Bring your legs closer together.
  • Sit up straight and twist, bringing your hand to the opposite thigh, either extending the other arm behind you or resting it on the floor behind your buttocks. 
  • If you find it hard to sit up straight, sit on the edge of a firm cushion or folded blanket. 
  • If you feel any discomfort in your neck when looking over your shoulder, look straight ahead or down at the floor.


  • Stretches your hamstrings, groin, and sides
  • Releases tension in your back and shoulders
  • Prevents and alleviates mild sciatic pain
  • Relieves menstrual problems
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