Threaded Spinal Twist

This asana deeply massages the abdominal organs and helps relieve digestive problems and constipation.

  1. Sit with your legs extended.
  2. Bend your right leg and place your right foot on the floor to the outside of your left knee.
  3. Rotate your torso to the right, bringing your left elbow to the outside of your right knee.
  4. Thread your arm through the space between your calf and thigh.
  5. Sit up straight, wrap your right arm behind your back, and clasp your fingers together. Lift from the base of your spine and twist to the right as far as comfortable. Turn your head to look over your right shoulder. Breathe normally as you hold.
  6. Release your hands and slowly rotate your torso to the front.
  7. Extend your right leg and repeat on the other side.

Make It Easier

  • To make it easier to sit up straight, place a firm cushion or folded blanket under your buttocks.
  • If you can’t clasp your hands, use a handkerchief or a belt. Over time, as your flexibility increases, you can bring your hands closer to each other.
  • Instead of threading your arm through your leg, just wrap your arm around your knee.


  • When you turn your head to look over your shoulder, keep it level. 
  • Move your lower back in slightly so your spine is vertical.
  • Let the twist begin in the abdomen, then spiral up and around from there.
  • Lift your spine with each inhalation. As you exhale, gently press your elbow against your leg to help you twist a little further.


  • Deeply massages the abdominal organs
  • Helps relieve digestive problems and constipation
  • Activates the pancreas and helpful for those with diabetes
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