Seated and supine twists

Setup

1. Mats with space between them; a folded blanket to sit on and a block or bolster per student. Chairs available for anyone who would rather twist seated.
2. Anyone with back problems or osteoporosis, or who is pregnant, gets advice from a health professional before twisting and tells the teacher; they keep to the gentlest options.

How it runs

1. Easy seat (Sukhasana) on the blanket: inhale grow tall through the crown; exhale turn gently to the right, left hand on the right knee, right fingertips behind the hips. Three breaths; inhale back to centre; repeat left.
2. Half lord of the fishes (Ardha Matsyendrasana) variation: left leg long, right foot planted outside the left knee. Hug the right knee with the left arm; inhale lengthen, exhale turn a little further only if the spine stays long. Five breaths each side.
3. Unwind on an inhale every time, returning to centre before switching sides.
4. Lie down and hug both knees in for a few breaths, rocking gently.
5. Supine twist (Supta Matsyendrasana): arms out wide, lower both bent knees to the right onto a block or bolster; turn the head left only if the neck likes it. Eight breaths each side.
6. Bring the knees back through centre and rest with the feet on the floor for five breaths.

Coaching points

• Inhale to lengthen, exhale to turn; length always comes before rotation.
• The twist begins low in the belly and moves up the spine; the head turns last.
• Both sitting bones stay heavy so the pelvis stays level.
• The arms guide the twist; they don't lever it deeper.
• A gentle stretch is fine; any sharp or pinching back pain means turn back towards centre.

Common mistakes

• Slumping and rounding to get further round.
• Leading with the chin and over-turning the neck.
• Cranking deeper with the arm.
• Holding the breath at the end of the turn.