How to Do a Spinal Twist in Yoga

Yoga is a versatile form of exercise which can be adapted for people of all ages and fitness levels. In addition to toning your body, stretching your muscles and centering your mind, yoga can also help to balance regular body functions. For example, the spinal twist increases flexibility in the spine while massaging the organs, aiding in digestion and elimination.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat
• Yoga block

1. Sit cross-legged on your yoga mat in a comfortable position with your spine tall and straight. Begin the spinal twist by crossing your left leg over your right knee, keeping your right heel near your left hip if possible. Place your left foot flat on the ground on the outside of your right knee and press the bone of your big toe firmly into the mat.

2. Extend your right leg straight out in front of you if you cannot keep both hips flat on the ground with your right heel bent to your left hip. If your leg is extended in front of you, flex your foot, drawing your toes up towards your torso. You can now rest a yoga block directly behind you.

3. Inhale deeply, lifting up through the spine and on the exhale, rotate left. Rest the back of your right elbow on your left knee and press your left palm into your yoga block. Keep your left arm straight, helping to lengthen your spine during the spinal twist. Inhale, lengthening the spine and, on the exhale, try to move deeper into the twist.

4. Untwist on the exhale and repeat on the opposite side. Work towards a more advanced spinal twist as you gain strength. You can try keeping your right heel near your hip, grasping your right knee with your right hand as you twist and remove the block.

Who Can Help:

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!