Seated Torso Circles: How-to, Benefits & Variations
Seated torso circles mobilize the entire trunk through full-range rotation. Sit tall, draw circles with your ribcage, reverse direction. Wakes up spinal muscles that daily life forgets.
Seated Torso Circles: How-to, Benefits & Variations
Sit cross-legged and draw big, slow circles with your ribcage. Forward, to the right, back, to the left. Then reverse. Seated torso circles mobilize your entire trunk through a range of motion your body almost never visits in daily life. It looks like you are doing nothing important, but your spinal erectors, obliques, and hip stabilizers are all working to keep you upright while you explore the edges of your range.
Yoga Before Bedtime 5
Petra Kapiciakova
How to Do Seated Torso Circles
Start in the initial position for seated torso circles. Breathe steadily and find your alignment before moving deeper.
Move into the stretch slowly, following your breath. Never force past discomfort.
Hold the position for 20-30 seconds, breathing deeply into the stretch.
Release slowly and repeat on the other side if applicable.
Mish Naidoo adds: "Hands come to your knees, and we circle your body around."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The seated torso circles directly supports this by targeting key muscle groups.
Coach's Tips
"On your inhale, start pushing your chest forward... As you exhale, rounding your back, chin to your chest." - Petra Kapiciakova
Petra Kapiciakova
"The further forward I come, the further I can stretch my lower back." - Mish Naidoo
Mish Naidoo
"Hands come to your knees, and we circle your body around." - Mish Naidoo
Mish Naidoo
Why This Matters for You
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The seated torso circles combines gentle movement with breath work during a time when the body needs it most. Research supports yoga and mindful movement for women during the menopausal transition.
Variations & Modifications
Benefits
Improves flexibility
Regular seated torso circles practice restores range of motion that desk work and daily habits gradually steal.
Supports your body through hormonal changes
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The seated torso circles directly addresses this.
Requires minimal equipment
No equipment needed. You can do the seated torso circles at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Forcing the stretch past pain
Discomfort is acceptable. Sharp or stabbing pain is not. Back off until you feel a pull, not a stab.
Holding your breath during the hold
Breathe steadily and deeply. The stretch actually deepens when you exhale and relax into it.
Workouts Featuring This Exercise
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Frequently Asked Questions
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