3. Seated Spinal Twist
This yoga pose is an excellent way to rejuvenate your body and return your spine to its normal position, especially if you are the type of person who sits in front of computers all day.
During the sitting position and the back rotation, the hip is fixed, so that there is less opportunity for the hips to rotate, leaving the rotation confined to the thoracic vertebrae and above to get the most benefit.
Here’s how to do this Yoga pose correctly: Sit on a mat with your legs outstretched in front of you, then bend your right knee and place your right foot on the mat a few inches from your left leg on the outside of your left knee, and then place your right palm on the mat behind the right side of the stomach, but try not to Your hand is too far from your body to give your body a chance to rotate backward.
Also, instead of keeping the spine straight, at this point hug your right knee with your left arm or place your left elbow on the outside of your right knee, hold this yoga position for a few seconds, and then switch sides.