-
Step 1
Sit with your spine tall and legs extended in front of you. Shift your weight to your right hip and bend your legs, swinging them to your left side. Your feet should rest on the ground beside the outer right hip so that your left ankle rests in the arch of your right foot. If necessary for comfort and to keep your hips on the ground, prop your right hip on a folded blanket.
-
Step 2
Inhale deeply, lifting up through the spine and then exhale into the seated spinal twist, moving your torso to the right as far as you can comfortably while keeping your left hip on the floor. Keep your stomach soft as you actively press your tailbone towards the floor and lift the chest.
-
Step 3
Place your left hand underneath the right knee as you place your right hand on the floor, even with your right hip. Draw your shoulder blades together as you breathe deeply, moving deeper into the yoga pose with each exhale.
-
Step 4
Turn your head to either direction. You can rotate your head towards the direction of the twist, or in the opposite direction to counter the twisting of your upper body, gazing over your left shoulder to look down at your feet.
-
Step 5
Use your inhalations to lift through the chest, pushing into your hands or fingers and then exhale, relaxing and entering deeper into the seated spinal twist. Hold the pose for 30 to 60 seconds and then exhale back to center and repeat on the opposite side.
