Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
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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
Place your hands on your hips and reposition your left foot, turning it slightly in to the right. Follow this movement with your right foot, turning it out approximately 90 degrees to the right. As you move your feet, make sure to keep your heels aligned with each other. As you turn your right foot, let your right thigh turn out naturally as well. The kneecap of your right leg will be in line with your right ankle.
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Step 3
As you exhale, swivel your upper body to the right until your sternum is directly over your right thigh. This movement will draw the heel of your left foot off the floor. Follow through with this movement by spinning your left foot until it is in line with your right foot.
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Step 4
On your exhale, bend your right leg at the knee, bringing the right thigh parallel with the ground. As you bend with your right, keep your left leg straight and extended, pushing your left thigh up and pressing your left heel down to the ground.
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Step 5
Exhale and swivel your upper body further to the right, leaning your chest down and positioning your left hand on the floor to just the inside of your right foot. Your right knee will end up pressing slightly into your left armpit. The fingers of your left hand should be pointing in the same direction as the toes of your right foot as you press your palm into the ground.
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Step 6
Square your shoulders as you roll them back slightly, opening your chest, and reach your right arm up and at a 45 degree angle over your head. Look up at the sky. Hold this pose for 30 to 60 seconds, breathing slowly and deeply.
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Step 7
As you inhale, draw your hand off the floor and raise your chest, straightening your right leg. Exhale and come out of the twist.
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Step 8
Change the direction of your feet and repeat Steps 2 to 7 on the other side of your body.
