Yoga Lying Left Spinal Twist

Video Transcript

"In a laying down spinal twist to the left, just lay down comfortably into the mat or a soft surface, such as a carpet. But you tilt your pelvis up and your lower back will go right into the floor. And, take those knees and turn them right over towards the right, and as turn over towards the right, take the arms down on the floor. Now, if the left shoulder doesn't stay flat on the floor, lift your knees up a little bit. You try to tuck the heels in towards you as deep as you can, but the breath will bring you deeper into it. Pick up your head and turn it over toward the left, and as you lay that head right down, just feel your body shift right into it. You're connecting all the way from the tail bone to the shoulders and the neck. Now, breathe in deep through your nose. And on the exhale, just let your body sink. Let your body adjust into it. At this point try to bring the heels a little bit closer, the knees a little bit closer towards the floor, the shoulders buried in the floor, and breathe in deep through your nose. And on the exhale, just feel your body sink right into it, and then adjust the head, just a little bit deeper. And, another deep breath in. And exhale, just sinking right into it. And then, bring the head back into the center and bring your knees back in. Adjust your back comfortably into the floor, and bring the knees right in."