Yoga Lesson: Seated Twist
How To Do It:
• Sit on a comfortable flat surface with your legs extended straight in front of you. Exhale, bend your knees, and take your feet to the side of your left hip. Let your knees part to a comfortable position and your feet rest naturally on the floor. Sit evenly on both buttocks. Place your right hand behind you for support.
• Take your left hand across your body and hold the outside of your right thigh. Inhale, and as you exhale, pull yourself gently around to the right in a twist. Let your head and neck turn with your body, looking over your right shoulder. When you feel resistance, stop, breathe, and let the body adjust to the new position. Then exhale and twist a little farther to the right. Repeat 3 times.
• Once you are fully revolved, try twisting your head in the opposite direction. Keep your chin level to the floor and your breathing easy. Repeat the entire sequence on the other side.
Tips: If one buttock is raised as you sit in the starting position, place a folded towel underneath the buttock you're twisting toward to even out the pelvis and spine. Avoid this pose if you've been diagnosed with disc disease in your neck or lower back.