STARTING POSITION

Begin standing upright with the spine in a neutral position, the pelvis aligned over the feet, and the legs hip-distance apart. Gently press the feet into the floor to activate the core and feel axial elongation, a full body length from the soles of the feet to the crown of the head. Extend both arms overhead, keeping the scapulae stabilized and the shoulders relaxed. The head remains aligned with the spine, gaze forward.

Inhale to prepare, engaging the deep core to support the lumbar spine and maintain an upright posture.

MOVEMENT

Sitting twist — Exhale as you drop in squat, bringing the pelvis down and the torso forward to approximately 45 °. Simultaneously, rotate the rib cage toward one side, maintaining an open chest and neutral spine. Keep the abdominals braced to stabilize the spine and avoid arching or rounding. Maintain a proper squat position by flexing at the hips, knees, and ankles (triple flexion). Ensure the knees remain level and parallel in line with the toes, keeping equal weight distribution through both feet.

Inhale — hold the twist for 4–8 counts. Deepen the rotation by reaching the bottom arm across the body, placing the elbow gently against the outside of the opposite knee to form a “lock.” The top arm extends toward the ceiling, encouraging thoracic rotation, sternal lift, and scapular control. The gaze follows the top hand or remains forward based on cervical comfort and control.

Ensure the pelvis remains square and the lower body stable. Both legs should stay parallel, avoiding compensations such as excessive internal rotation of the knees.

Exhale — Swing the top arm back and return to the starting position, extending through the legs and spine with control, reestablishing axial elongation and neutral alignment. Arms return overhead.

Repeat for 4 to 10 repetitions, alternating sides.

• Spinal rotators and stabilizers including multifidus, rotatores, semispinalis, erector spinae and quadratus lumborum.
• Thoracic extensors and rotators such as middle trapezius, rhomboids, serratus posterior superior, intercostals.
• Core stabilizers like transversus abdominis, internal and external obliques, rectus abdominis, pelvic floor muscles.
• Gluteal muscles.
• Hip flexors and adductors including iliopsoas, rectus femoris, pectineus, adductor longus and magnus.
• Leg and ankle stabilizers like quadriceps, hamstrings, tibialis anterior, gastrocnemius, soleus.
• Shoulder and scapular stabilizers such as lower and middle trapezius, rotator cuff group and serratus anterior.
• Breathing muscles.

• Improve thoracic rotation and functional spinal mobility.
• Enhance hip hinge and squat mechanics through proper triple flexion.
• Strengthen the posterior chain and core musculature for dynamic stability.
• Increase range of motion (ROM) in the spine and shoulders.
• Improve scapular control and shoulder mobility.
• Reinforce pelvic and hip stability under load.
• Enhance breath coordination to support spinal alignment during rotational movement.
• Develop neuromuscular coordination in a complex, multi-planar pattern.