MOAR’s Daily Dozen: DAY 10 – Seated Spinal Twist



  1. Start in a seated position, legs long, tall spine.
  2. Bend your left leg, bringing left knee to mat, left heel to outside of right hip.
  3. Bend your right leg up and over the left leg, right ankle hooks outside left knee (sole of right foot presses into the floor).
  4. Bring your right hand behind your back. Press right palm into mat and sit up tall as you inhale. Exhale and twist to the right, hooking left elbow outside right knee.
  5. Use your breath to twist deeper. Sit tall and straighten out the back on the inhales and use the leverage of your left elbow on your right knee to twist deeper into the middle back on the exhales. Relax the abdominal muscles to go even deeper into the twist. (Imagine you’re a washcloth and you’re working to wring out all the water).
  6. Take 10 deep breaths then switch sides Follow steps 1 through 5, twisting to the left.

How It Will Heal You:

Hip Pain – The best way to prevent and treat hip pain is to increase your ROM (range of motion) in all directions. If you play a sport like soccer, which involves a lot of explosive movement and running, you are particularly susceptible to hip pain. As you work into this hip-helping posture, chances are high that you’ll notice that one hip will be tighter than the other. To bring balance to the body, be sure to hold postures for 10 extra deep breaths on the side that’s talking to you. Use your breath to calm your nervous system and let the body open.

Knee Injuries – We all know someone that has torn their meniscus, had a knee replacement, or had some sort of debilitating knee injury. Our knees take a serious beating from all of the physical stuff we do day in and day out—not to mention the high heels some of us ladies rock to look lovely but brutalize our bodies from the tippy toes on up. The best way to prevent pain and avoid trouble is to keep the hips, IT band and hamstrings strong and flexible. Hips, IT band and hamstring mobility keeps the work in your bigger muscle groups (hamstrings and quadriceps) rather than the body’s default of looking to the place of least resistance­–which is almost always the knee joint–for speed, power and agility. If you give the body freedom to move using your large muscle groups and stabilizers it will learn not to rely upon vulnerable and complex joints.

Lower Back Pain – How many of you have experienced lower back pain? I’d venture to say that anyone who sits in a chair all day has suffered through their fair share. This is also a big one for athletes. Why is that? Most often, lower back pain in athletes stems from tight hamstrings. For my fellow anatomy nerds out there, the hamstrings originate on the sitz bone–aka those little nobs deep in the flesh of your booty that us yogis balance on when doing boat core work (my favorite!). , If your hamstrings are tight they will pull down on the pelvis from the insertion point (the sitz bone) tilting it out of proper alignment and forcing your body to compensate using your lower back to remain upright. Another common reason for low back pain is underdeveloped abdominal muscles. I’m not talking just the six-pack abs (rectus abdominis) but also the deeper corset abs (transverse abdominis) that are critical for balance and stability. The simply solution to preventing and treating lower back pain is to stretch out your hammies and workout your core every day.