How to do the Twist on All Fours Pose

Yoga is an ancient form of spiritual exercise that works your mind, body and spirit, all at the same time. Millions of people over the years have learned the benefits of using these exercises. Some of the moves are quite simple and basic, while others are more complicated because they work more of the muscle groups. One of the easier moves, and something you can easily do at home, is known as the "twist on all fours" position.

Difficulty: Easy

Instructions

Things You'll Need:

• Exercise mat

1. Sit down on the exercise mat on all fours, with your knees and hands touching the mat. Your hands should be directly below your shoulders to support your weight, and your head should be facing down to the floor.

2. Lift your right hand slowly to the sky, turning your body slightly, so that you feel a twist in your waist as you inhale. Turn your head upward so that your gaze shifts to the sky; point your fingers toward the sky as well.

3. Exhale as you return your right hand to the ground and lower your body back down.

4. Inhale as you lift your left hand up, fingers pointed to the sky. Lift your head up so that your gaze is directed towards the sky.

5. Return your left hand to the ground as you exhale slowly. Repeat this move 10 to 12 times on each side for the maximum benefit.

Tips & Warnings

• To increase the effects of the twist on all fours, lean back slightly as you lift your arm towards the sky. Push the arm over past your opposite shoulder until you feel a slight pull along your waist and back.

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