Seated Torso Twist

Seated core movement. Sit tall and slowly rotate your upper body from side to side, letting the movement come from your waist rather than your shoulders.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 949
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #128of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 2/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 5/5
Time: 30 sec
Equipment: Chair

Focus zonesCore Back

How to do it

Sit tall and slowly rotate your upper body from side to side, letting the movement come from your waist rather than your shoulders.
Exhale into each twist and keep your hips facing forward.

About Seated Torso Twist

Seated Torso Twist turns the upper body from side to side while the hips stay facing forward. It is a seated rotation pattern rather than a reach to a distant target. A small turn gives you time to notice how you return to the center.

What to focus on

Keep the sitting position steady as the waist turns.
Exhale comfortably into the turn without forcing a longer breath.

Make the movement smaller

Use a shorter turn and pause at the center between sides.

A mistake to watch for

Pulling with the shoulders to increase the twist. Let the torso turn only through a comfortable range.

Practice time and pacing

The app assigns 30 seconds to Seated Torso Twist. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Set a firm chair on a nonslip surface and leave room for the arm and leg movements shown. A chair without wheels keeps the setup steady.

Where you will practice it

You will find this movement in Seated Sunrise Flow, at step 7 of 16. It first appears on day 3 of the Seated Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.