Bound Knee Spinal Twist

This variation opens your hips as the spinal twist does, but be sure to keep your back straight and shoulders down. And remember to enjoy this pose. If you aren't enjoying this pose, skip it for now and try a different spinal twist instead. This is a more advanced twist.

The bound knee spinal twist.

1. From a sitting position with your legs straight out in front of you, bend your left knee and bring your heel in, right up against your body.

2. Turn to your right, bringing the left shoulder around the left knee.

3. Bring your right arm behind your back and connect your hands.

4. Getting Started: Can't quite connect your hands? Just reach them toward each other. You'll get there eventually. No hurry! As your shoulders open, your reach will expand, too.

The Chakra Checklist

The Chakra Checklist

The chakras are described as being aligned in an ascending column from the base of the back to the top of the head. New Age practices frequently associate each chakra with a particular color.

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