Another great asana for the seated practice, is matsyendrasanaor or seated twist. So, what you do is bring your legs out in front of you. If you have a hard time sitting up, you could always grab a blanket and put it underneath your butt so you're more forward. So, you want to try to keep your vertebrae stacked one of top of the other. Then, you take your one leg or the other. Either one, you're going to do both sides. Cross it over the other leg. If this is too much just at this point, you can leave the leg on the same side. You don't have to cross it over. So, it's up to you wherever you are. And, then what you'll do is you're going to twist the body bringing the elbow over the knee. So, you may need to unbend it a little bit if it's too close if you feel like you're all scrunched up. Keep that bottom foot flexed, elbow down and twist from the navel. Reaching that hand back, push yourself looking over that back shoulder. And, then drop the elbow. So, as you exhale you'll twist and inhale you'll lengthen. And, then slowly bring it back and switch legs. Now, as you do this you want to hold each of these stretches about six to eight breaths. So, again flex the foot grounding the leg down. You can either have the leg on the same side or crossed, whichever is more comfortable for you. Then, you're slowly going to take reach the back arm towards the back. And, push the elbow into the outside of the knee so it will pull that knee towards your body. And, slowly twist looking out over the back shoulder. At that point, if you want a little more of a deeper twist you can drop the hand down. And, as you inhale lengthen up and as you exhale twist back. Again, never over torquing the twist. Always twisting from the navel. If you have any disc issues or any back issues, please consult your physician before trying this exercise. And, that's seated twist.
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