How to Do Spinal Twists in Hatha Yoga

Video Transcript

"MARCEL LEIGH: Okay, working into our spinal twist movements. Okay, these are great, okay? You want to bring your knees up and stretch your feet out. We're going to start off with a very basic one, very, very basic. So with feet stretched out, all we're going to do is bend one knee, bring it right inside, so you want the bottom of the foot touching the inside of your leg. All right, we want to face center. So as we face center, we want shoulders up, back and down back. Very good. We're going to turn the chest over this long leg. Now, once again your knee is up; your toe is in. We're going to stretch the arms way up. Now, forward bend, remember forward bend straight spine, reach, reach, reach, reach, reach. Bring in your fingers to the floor, hands to the floor, stretching elbows down, lift that spine, forward bend, breathe. Coming up. Now, we're going to twist. We are going to bring opposite hand to the middle of the opposite leg. This finger, this hand, we're going to stretch right around our waist, and we're going to use our body for leverage to twist. Look behind you and breathe. Turning the head back to the center, releasing. We're going to go to the other side, stretching this foot out and this one in. Knee up, toe in, starting center, shoulders up, back, down back, arms up, reach. Reaching up and across, reaching around the waist, lift, twist and breathe and coming back to the center."