Yoga Lying Right Spinal Twist

Video Transcript

"Laying down spinal twist on the right. You just lay flat on your back and you want to feel the back elongate into the floor. And quite often you just pick your pelvis up just a little bit, the lower part of your back is going to go right in the floor. Then you take the heels and bring them in toward you and move your knees over towards the right. At that point you want to adjust yourself so your hip touches the floor. And as the hip touches the floor, you bring those heels right in toward you. Then reach your arms out in the floor. And as you reach your arms out in the floor, you want to feel the shoulders touch the floor. If your left shoulder's not in the floor, then you adjust it by moving your knees up just a little bit. Then you pick up your head and just turn it over towards the left. It's not important that you turn over until you get into a deep breathing. It helps you go deeper into it. So if you pick up the head and you turn over, take a deep breath in through your nose. And as you exhale through your nose, feel the body shift right into it. Sometimes you can move the heels a little bit closer and the knees right out towards the right. You feel the shoulders go deeper in the floor. And you adjust the head just a little bit deeper into it, breathing deep through your nose. And on the exhale just let your body continue to sink. You feel your body shifting, adjusting right into it. And take another deep breath in, and exhale and just feel your body shifting and sinking right into it. And take the head just a little bit deeper, and take another deep breath in. And exhale feeling your body shift right into it. And then bring the head right back to the center and bring your feet back to the center. And just bring those knees right in just to adjust it and then release it."