Baddha Parivrtta Sukhasana

Baddha Parivrtta Sukhasana is a Kundalini Yoga exercise that combines spinal twisting with a deep shoulder and chest opening. With the fists folded together behind the back, the twisting movement stretches the shoulders, chest, arms, and spine while improving posture, flexibility, and mobility throughout the upper body. The exercise also helps release tension stored in the neck, upper back, and ribcage while supporting deeper breathing.

The twisting motion helps move stagnant energy out of the spine and creates a feeling of release and inner clarity. Keeping the hands bound behind the back opens the front of the body and stimulates the Heart Chakra (Anahata) and Throat Chakra (Vishuddha) through the expansion of the chest and upper spine. The rotational movement through the center of the body also activates the Solar Plexus Chakra (Manipura), supporting confidence, strength, and energetic balance.

To practice:

Sit in a comfortable cross legged position and fold the fists together behind the lower back. Lengthen the spine and begin twisting the upper body from side to side in a slow and steady rhythm while keeping the chest open and the shoulders relaxed. Let the movement flow naturally with the breath. Inhale when you move to the left side and exhale when you move to the right side.

If clasping the hands behind the back feels too intense for the shoulders, hold opposite wrists or keep the hands separated while continuing the twisting movement with an upright spine.

If needed, sit on a cushion.