Active Sitting
Yoga: Spinal twist with hands interlocked
Yoga
Exercise Description:
Yoga: Spinal twist with hands interlocked
Classification:
Yoga
Instruction:
Begin by sitting with legs extended, bend the left knee and place the heel by the right buttocks, lift up the right leg and place the right foot to the outside of the left knee. Lengthen the spine and make sure the right foot is flat on the floor. Hips are square shoulders are square. Inhale and lengthen the left arm up towards the sky and look up, place the right hand behind the body and slowly hug the right knee with the left hand. Look over the right shoulder pushing down through sitting bones and lifting up through crown, keep a straight spine. Allow the breath to guide you into the stretch. The inhales releasing the stretch, exhales going deeper into the spinal twist. Once you've maintained the spinal twist and feel you can go deeper into this pose, guide the left arm to the outside of the right leg and slide the arm underneath the leg, now reach around with the right arm twisting, looking around to the right and interlock fingers. Maintain a straight spine both sitting bones on the floor and breath in the pose. Take 5 to 15 slow deep breaths. Repeat on the other side.
Side Note:
Improves digestion and elimination. Tones and massages the internal organs. Invigorates the spine and hip musculature. Increases the flexibility of the hip, knees, ankles, lumbar, thoracic and cervical vertebrae. Helps to alleviate lower back pain.
