Sage Twist

How to

1. Begin seated on the floor with legs extended straight in front of you.
2. Bend your right knee and place your right foot flat on the floor close to your right sitting bone.
3. Inhale, lengthen your spine upward, reaching through the crown of your head.
4. Exhale, twist your torso to the right, placing your left elbow on the outside of your right knee. Your right hand can be placed on the floor behind you for support.
5. Ensure your spine remains long and your shoulders relaxed. Engage your core muscles to support the twist.
6. Turn your gaze over your right shoulder, maintaining a gentle and steady breath throughout the pose.
7. Hold for 5-8 breaths, deepening the twist slightly with each exhalation.
8. To exit, inhale and gently release the twist, returning to the center. Repeat on the opposite side.

Benefits

• Improves spinal flexibility and mobility.
• Aids in digestion by stimulating abdominal organs.
• Relieves tension in the lower back and hips.
• Enhances body awareness and focus through mindful breathing.
• Balances energy by activating the manipura chakra (solar plexus).