Spine rounds instead of rotating
The twist comes from a tall spine; rounding eliminates the thoracic rotation.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollThoracic spine↗StretchOpen book stretch↗Yoga · Core
Seated Spinal Twist (Ardha Matsyendrasana)
Coaching cues
- Sit tall; bend one knee with the foot outside the opposite thigh
- Hug the bent knee; rotate the trunk toward it — use the arm as a lever
- Sit tall on every inhale; deepen the twist on every exhale
- Hold 5 breaths; switch sides; one of the best thoracic rotation poses
Common faults 2
Hip lifts off the mat on the twist side
Pelvis rotates rather than the thoracic spine; keep both sitting bones grounded.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗