Exercise
Saw
BeginnerSeated rotation and reach exercise that combines spinal twist with hamstring length.
Setup instructions
Sit tall with legs wide and feet flexed, arms reaching to the sides at shoulder height. Grow tall through the spine and keep the pelvis grounded. Rotate from the rib cage rather than forcing the arms.
Breathing cues
Exhale to rotate and reach. Inhale to return tall.
Movement steps
- 1Inhale to rotate toward one leg.
- 2Exhale to reach the opposite hand toward the outside of the foot in a sawing motion.
- 3Pulse lightly with three breaths if using the classical pattern.
- 4Inhale to unwind tall and repeat to the other side.
Common mistakes
Collapsing the chest; twisting only the neck; forcing the hand past available range; lifting the hip off the mat.
Safety notes
Reduce leg width or bend the knees if hamstrings limit upright posture. Stop for sharp twisting discomfort.
Connections
Related exercises
FAQs
Is Saw beginner-friendly?
Yes. Saw is commonly taught early as a seated rotation and reach drill with scalable leg width.
What muscles does Saw work?
Saw works the obliques and spinal rotators, with hamstrings lengthening during the reach.
What is Saw good for?
It improves rotation control, hamstring awareness, and upright seated posture.
How wide should my legs be?
Open only as wide as you can sit tall without rounding the low back or locking the knees.