Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale to lengthen your spine. Exhale and twist from your lower spine, using one hand on the opposite knee and the other on the floor for leverage. Gently deepen the twist with each exhale, keeping shoulders relaxed. Gaze over your back shoulder, aligning with the torso rotation. Hold for 5-10 breaths, then release. Repeat on the other side.
Begin by inhaling to lengthen your spine, creating space between your tailbone and crown to ensure a flexible foundation for the twist. Initiate the twist by engaging your core muscles, focusing on rotating from your lower spine rather than simply bending, which protects your back. Ground your sit bones firmly into the floor to create a stable base and prevent rocking during the twist. Actively broaden your collarbones to open your chest and allow for greater rotation and easier breathing. Keep your shoulders relaxed and away from your ears to avoid tension and maximize the twist's effectiveness. Breathe smoothly and deeply throughout the exercise to encourage relaxation and deepen the stretch.
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