Circle Seated Spine Twist
Beginner (3/10)Magic Circle
Position: SeatedEnergy: 3/10~45s
Cueing
Sit tall, hold circle at sternum; exhale rotate from the waist; keep pelvis steady.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal Obliques
Secondary Muscles
Internal ObliquesTransverse AbdominisSternocleidomastoid
Regressions
Smaller rotation; sit on a block; no circle.
Progressions
Add three small pulses in the twist; reach arms long with circle; slower control.
Common Errors
Hips shifting; collapsing in spine; shoulders shrugging.
Contraindications
- Lumbar Disc Hernia
