Sage Twist (Right)

How to do Sage Twist (Right)

1. 1Begin seated on your mat in Staff Pose with your legs extended straight forward.
2. 2Shift your weight onto your right hip, bend both knees, and swing your feet to the left, resting the left ankle inside the arch of the right foot beside your hip.
3. 3Inhale to root down through both sit bones and lift upward through your crown to lengthen the torso.
4. 4Exhale and begin rotating your torso to the right from the base of your spine up through the ribs.
5. 5Place your left hand on the outside of your right knee and rest your right fingertips on the floor just behind your right hip.
6. 6Optionally reach your right arm behind your lower back to clasp your left upper bicep if your shoulders allow.
7. 7Turn your head softly over your right shoulder, keeping the collarbones broad and breath steady for several cycles before releasing.

Benefits

• Increases rotational mobility in the thoracic and lumbar spine.
• Stretches the shoulders, chest muscles, and side waist.
• Releases chronic tension in the lower back and outer hip stabilizers.
• Stimulates abdominal organs to encourage healthy digestion.
• Promotes spinal decompression and optimal seated posture.

Common mistakes and cues

• Collapsing into the back hand

  Leaning back and dumping body weight onto the rear hand compresses the lower back; keep the spine vertical and fingertips light.

• Leading from the neck

  Cranking the head back before the ribs turn strains the cervical spine; initiate rotation from the torso and let the head follow naturally.

• Lifting the foundation hip

  Letting the right hip lift completely off the ground destabilizes your base; keep weight anchored evenly through the sitting bones.

• Rounding the chest

  Slumping the shoulders forward restricts the breath and locks the thoracic spine; maintain broad, lifted collarbones.

Modifications and props

• Elevating the pelvis

  Sit on a folded blanket or firm foam block under the right sit bone to relieve pressure in tight hips and knees.

• Block under rear hand

  Place a yoga block beneath your right hand if reaching the mat causes your upper body to tilt backward.

• Blanket between ankles

  Slide a folded washcloth or thin blanket between your feet and ankles to cushion sensitive joints.

• Neutral head position

  Keep your chin aligned over the center of your chest rather than looking back if you have neck sensitivity.

Cautions

• Spinal disc conditions

  Avoid deep or forceful rotational movements if you have acute disc herniation or severe sciatica.

• Knee issues

  Discontinue the shape or heavily pad the hips if you feel sharp twisting or pinching inside either knee joint.

• Digestive flare-ups

  Practice a very mild variation without deep belly compression if experiencing acute abdominal inflammation.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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