Seated Spinal Twist

Benefits: Seated Spinal Twist pose massages the inner organs. This pose stretches the shoulders, the hips and neck and creates length in the spine.

Sit on your mat. If it is uncomfortable to sit on the floor, sit on a folded blanket or small pillow so that your hips are a little higher.

Take your right leg out straight in front of you while seated on the floor. Keep it straight with the toes facing upward and the leg pressing down. Place the left foot on the outside of the extended leg. The left foot should be flat on the floor.

Lengthen your spine upward and turn your torso so that your right elbow comes to the outside of your left knee. OR you can wrap the left knee with the right arm if it’s more comfortable. Place your left hand on the floor behind you.

Note: The closer your left arm is to your body – the straighter your back will be. Adjust it to make it comfortable. Inhale to lift up through the spine and as you exhale, turn into the twist; look over your left shoulder.

Each time you inhale, lift, and each time you exhale , twist.

Precautions: People with spinal injuries should consult a physician before attempting this pose. High blood pressure patients should use caution in this pose.

From seated spinal twist roll back into the neck roll pose to ease any tension in the neck and shoulders.