How to Do Standing Spinal Twist Pose

Balance postures should be included in your regular yoga practice. They help to reduce your risk for a fall and they help to calm the mind. Below is a variation on stork pose. Read on to learn how to do standing spinal twist pose.

Difficulty: Easy

Instructions

1. Start in mountain pose. Stand up straight and push the crown of the head up to the ceiling. Make sure there is equal weight on both feet.

2. Shift your weight into your left leg. Pick up your right knee and foot. The higher you lift your knee the more challenging it is to balance so adjust as needed.

3. Place your left hand on the right knee--the one that is lifted. Do not twist your body. Raise your right arm out in front of you shoulder height with the palm facing the floor.

4. Begin to slowly turn to the right and draw your right arm back. Follow your right hand with your eyes. Keep your right knee facing forward. This is similar to seated spinal twist pose except now you are standing and balancing.

5. Hold for five to 10 deep breaths. Keep your shoulders relaxed and try to not grip the floor with your toes.

6. Slowly release the posture and repeat other side.