Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
- Yoga Block (optional)
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Step 1
Start on the mat in Mountain Pose, or Tadasana. As you exhale, jump your feet out to the sides, just wider than shoulders width apart.
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Step 2
Bring your arms out straight to your sides until they are parallel with the floor, stretching from the shoulders to the tips of your fingers.
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Step 3
Reposition your left foot, turning it about 50 degrees to the right. Follow this movement with your right foot, turning it out approximately 90 degrees to the right. Make sure to keep your heels aligned with each other into the turn. As you turn your right foot, let your right thigh turn out as well. You should find this to be a natural movement. The kneecap of your right leg will be in line with your right ankle.
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Step 4
As you exhale, swivel your upper body to the right, keeping your hips squared. Your left hip will move to the right with the swivel. As this happens, press your right thigh back and ground your foot to the mat.
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Step 5
On your next exhale, continue to swivel your upper body further to the right and lean forward over your right leg. As you lean, reach your left hand down to the floor to just outside your right foot. While you reach, your left hip will naturally drop slightly. This is natural and shouldn’t be met with resistance.
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Step 6
As you reach to the ground with your left hand, draw your right hand up to the sky until your right arm is fully extended. Turn your neck and look up toward the thumb of your right hand. Hold this pose for 30 to 60 seconds.
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Step 7
As you exhale, come out of the twist. Inhale and come up slowly. Repeat Steps 2 through 6 on the other side of the body, making adjustments in the direction of the twist.
