The spinal twist.
Sit on the floor with both legs out in front of you.
Bend your left leg over the outside of your right leg, then turn to the left.
3. Bend your right arm and place your right elbow on the outside of your left knee. Keep your shoulders down.
f 4. Lift your spine and twist, looking behind you as j you push your chest forward (in the direction j you are facing) to lengthen the spine.
Return to the starting position and repeat on the other side.
Getting Started: The movement of the spinal twist should be slow and deliberate, no matter how advanced you are. If you whip your spine around to the side, you could throw your vertebrae out of alignment. If you are having trouble getting the feel of it, count out five seconds as you twist around to look behind you, then take five seconds to twist back to center, five seconds to twist in the other direction, and so on.
In the spinal twist, don't overtwist your neck. Keep the twist the full length of the spine for full benefit. Some people overtwist the neck and neglect the full twist of the spine. Keep your bent knee facing up to support a steady twist of the spine.
Was this article helpful?
Discover How to Practice Yoga! Now you can use a practical stepbystep guide to learn Yoga techniques. Including the Practices and Exercises of Concentration, both Objective and Subjective, and Active and Passive Mentation, an Elucidation of Maya, Guru Worship, and the Worship of the Terrible, also the Mystery of Will-Force.