28/12/2025
Deep hamstring stretch + pelvic opening = the perfect combination for flexibility and strength 💪.
This seated twist variation (Parivrtta Sukhasana with extended leg) is a powerhouse pose that targets multiple muscle groups while promoting overall flexibility and core strength.
Muscles Worked:
Hamstrings: The extended leg gets a deep stretch along the back of the thigh, improving flexibility and reducing tightness.
Hip flexors & Adductors: Opening through the hips releases tension in the inner thighs and groin area.
Obliques & Core: The twisting motion engages the external and internal obliques, strengthening your entire midsection.
Spinal muscles: The rotation works the erector spinae and deep spinal stabilizers, promoting better posture.
Shoulders & Upper back: The arm extension opens the chest and stretches the deltoids and trapezius.
Benefits:
✨ Increases hamstring flexibility, reducing lower back pain and improving mobility
✨ Opens the pelvis and hips, which is especially beneficial for those who sit for long hours
✨ Enhances spinal rotation and flexibility, keeping your back healthy and mobile
✨ Improves balance and body awareness through the asymmetrical position
✨ Stimulates digestive organs through the gentle twist
✨ Releases tension in the lower back and sciatic nerve area
✨ Builds core strength while simultaneously stretching—the best of both worlds!
Pro tip: Keep your sitting bones grounded, lengthen through your spine before twisting, and breathe deeply to maximize the benefits of this pose. Remember, flexibility takes time—honor where your body is today! 🌿
