Exhaling to a count of four turn your back neck and head one vertebrae at a time to look over your right shoulder see Figure b

Start your twist in the area behind your navel, and move upward in a spi-raling direction. Imagine that your spine is twisting like a spiral staircase, with your mind climbing the stairs one step at a time. Twisting with an engaged abdomen protects your lower back and neck.

Figure 18-13:

Wring the tension from your body with the Seated Twist.

Figure 18-13:

Wring the tension from your body with the Seated Twist.

\ You can use your left hand, holding your crossed leg back, as leverage, which lengthens your spine and engages your core muscles even more.

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