Spinal Twist

December 9, 2008 by  
Filed under Yoga Poses

General Guidelines: An open mind, empty stomach, and bare feet are recommended. Do not strain or force any movements.

Breathe in through your nose and out through your mouth. Pay special attention to breath and body alignment. Hold each pose for a minimum of five inhalations/exhalations (about half a minute).

  1. Sit on floor with legs straight out in front of you, in Dandasana (staff pose), then bend the left leg so that heel comes in contact with the right buttock and the knee stays on the floor.
  2. Place right foot on the floor with a bent right knee, so that ankle of the right leg touches the left knee that is still flat on the floor (right ankle can extend just in front of left knee).
  3. Inhale and reach left arm straight up into the air, move the right knee out of the way with the biceps of left arm and press the elbow of the left arm against the knee—grasp the knee of the left leg with the palm of the right hand.
  4. Gently wrap right arm behind your back, either rest in on the floor or grasp the inner thigh of the left leg if possible.
  5. Turn your head to the right and twist your face and shoulders to the right. Look out of the corner of your right eye.
  6. Breathing may become difficult at first, with every inhalation release the posture slightly and then twist deeper with every exhalation.


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