PA-0285

Russian Twist

Seated Rotation

IntermediateCore FoundationsCore & Stability

At a glance

Seated, leaning back, with the feet lifted or grounded, this rotation trains the obliques and the deep core to rotate the ribcage against a stable pelvis, and it is a staple of core sequences.

“Rotate the ribs, not just the arms.”

Essence

The common version swings the arms side to side and calls it a twist. The useful version rotates the ribcage, and the hands follow. If the ribs do not turn, the obliques are not working, and the exercise becomes a shoulder swing. A smaller, slower rotation with the chest following is better than a fast, wide one.

Intention

To strengthen the obliques and rotational control of the trunk with a long spine and steady breath.

What this pose develops

Physical

  • •Oblique and deep core strength
  • •Thoracic rotation
  • •Hip flexor endurance
  • •Balance on the sit bones

Mental

  • •Concentration on the ribcage movement
  • •Patience with a slow, controlled tempo

Teaching concepts

  • •Cueing rib rotation rather than arm swing
  • •Offering feet-down and feet-up versions

How to practise

  1. 1Sit with the knees bent and the feet on the floor, then lean back slightly with a long spine.
  2. 2Lift the feet off the floor if the core and low back allow, shins parallel to the floor.
  3. 3Bring the hands together in front of the chest.
  4. 4Exhale and rotate the chest to the right, letting the hands follow the ribcage.
  5. 5Inhale back to centre, then exhale and rotate to the left.
  6. 6Continue for 8 to 16 slow repetitions.

Alignment exploration

Instead of searching for the “correct” position, notice:

  • •Spine long and the chest lifted, never collapsed.
  • •Lean back only as far as the spine can stay long.
  • •Rotation comes from the ribs, with the hips and knees still.
  • •Neck neutral and the gaze following the hands softly.

Breath

Exhale into each rotation and inhale to return to centre. The exhale helps the obliques engage and the ribs turn.

Teacher’s eye

Check whether the ribs are turning or only the arms. A student who swings the hands past the hips while the chest stays square is exercising the shoulders, not the trunk. Also notice any rounding of the low back as fatigue builds.

Student practice

Reflect after practising:

  • •Keep the feet on the floor when the lift is too much.
  • •Make the twist smaller and keep the chest moving with the hands.
  • •Hold a block or a weight only after the unweighted version feels strong.

Common movement strategies

Rather than mistakes, you may notice:

  • •Practise rib rotation in a seated twist first.
  • •Keep the lean-back small until the core is strong.
  • •Add the foot lift once the rotation is clean.

Modifications

  • •Feet on the floor.
  • •Hands behind the head with elbows wide for a longer lever.
  • •Hold a block between the hands.

Props

Yoga block (held between the hands)Folded blanket (under the sit bones)

Completion check

  • ✓Return to centre and lower the feet.
  • ✓Hug the knees into the chest or extend the legs for a seated forward fold.

Related poses

Prerequisites

Boat PoseEasy Seated Twist

Prepares for

Half Lord of the FishesRevolved Chair

Complements

Bicycle CrunchHalf Boat

Counterposes

Seated Forward FoldWind-Removing Pose

Alternatives

Half Boat with a twistBicycle Crunch

Progressions

Russian Twist with a weight

Regressions

Russian Twist with the feet on the floor

Related movement concepts

Rib rotation against a stable pelvisOblique strengthAnti-collapse trunk control

Search tags

coretwistobliquesintermediate

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