How to do a Spinal Twist in Yoga

Video Transcript

"GINA KENNEDY: Marichyasana is another great spinal twist, which massages your digestive organs and helps with elimination. So, we're going to have Faith help demonstrate the spinal twist pose. Yeah. So, she's going to take her left foot and cross it over her right knee, then she's going to press her left big toe mound right down into the earth and press her left hip down. Now, for some people they're not able to get both hips down evenly on the ground, and for that reason they might need to extend this leg out and flex through your foot and pull the toes back. Good. So, whatever position, either with the leg extended so that both hips can be down, or with the heel back towards your opposite hip--whatever works for you. Good. We're going to place this block right behind Faith's spine. Good. So she's going to inhale and lengthen and as she exhales, she's going to rotate towards her knee--good--and then press her hand into the block. Good. Extending her tailbone right down into the earth and then lengthening up to the crown of the head, inhaling in and then as she exhales, she rotates into that length just a little bit deeper."