Yoga: How To Do Seated Spinal Twist

Transcript

cross your right foot to the outside of your left thigh and bring your left foot back to your right hip press all four corners of your right foot firmly into the ground if both your sitting bones do not rest evenly on the mat bring your left leg straight out in front of you and flex your foot place your right fingertips behind you and hug your left knee into your chest inhale sit up tall exhale twist to the right for a deeper stretch bring your left elbow inside your right knee inhale lengthen exhale Twist from the base of your spine inhale lengthen exhale twist lengthen and twist last breath in exhale come back to Center and switch sides bring both legs out in front of you and cross your left foot to the outside of your right thigh if both sitting bones rest evenly on the mat you can bring your right foot back to your left hip place your left fingertips behind you and hug your right knee into your chest inhale sit up tall exhale twist to the left for deeper stretch bring your right elbow inside your left knee inhale lengthen exhale Twist from the very base of your spine inhale lengthen exhale twist let all the air out lengthen and twist last inhale exhale come back to Center and bring both legs out in front of you