TempoLife › Yoga pose library › seated-twist
Seated Spinal Twist
Ardha Matsyendrasana — Mobilises the spine and can relieve stiffness in the back after sitting.
How to do it
Sit with one leg bent, place the opposite hand on the outer thigh and lengthen up as you twist gently toward the bent knee.
Benefits
Mobilises the spine and can relieve stiffness in the back after sitting.
Cautions
Twist gently and from the mid-back, not the neck, and ease off with disc injury or during pregnancy.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 11 kcal |
| 10 min | 22 kcal |
| 20 min | 44 kcal |
| 30 min | 66 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Seated Spinal Twist?
Mobilises the spine and can relieve stiffness in the back after sitting.
Who should be careful with Seated Spinal Twist?
Twist gently and from the mid-back, not the neck, and ease off with disc injury or during pregnancy.
How many calories does Seated Spinal Twist burn?
Roughly 2.2 calories a minute for about a 70 kg adult, so around 22 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
TempoLife logs yoga with the rest of your movement and sleep, so consistency shows up in your trends.