SPINAL TWIST

1. Sit on the floor with the knees bent and feet placed flat on the floor in front of the body.

2. Pull the right foot under the opposite leg and place it by the hip, with the toes angled back.

3. Lift the other (left) foot over the knee in front and place it on the floor beside the knee, toes pointing forward.

4. With the left knee raised, lift the right arm over the knee and take hold of either the knee, toe, or instep of the left foot.

5. Once in position, wrap the free arm around the small of the back, palm out, or place it on the floor behind the back for support.

6. Exhaling, slowly twist the head, shoulders and spine, turning in the direction of the upraised leg, pressing the arm against the knee to increase the twisting effect.

7. Hold a few seconds with the breath out, then return, inhaling.

8. Release the arms and return the legs to the initial position.

9. After a pause, reverse the position, turning to the opposite side.

COMMENTS: When the left knee is up, twist to the left; when the right knee is up, twist to the right.

VARIATION: A simpler variation may be used by those students who experience extreme difficulty with the above version: Sit with the legs flat on the floor in front of the body. Draw up one leg, lifting the foot over the opposite leg, and place it on the floor beside the knee, toes pointing forward. Place the arm that is on the same side as the upraised knee well behind the body. Lift the other arm over the upraised knee and place the hand on the floor as close to the outstretched leg as possible. Using the same breathing pattern, twist in the same manner as above. Reverse and repeat.

BENEFITS: The Spinal Twist adjusts the spine and keeps it healthy, improves posture, and massages and benefits the adrenal glands, liver, kidneys, and pancreas. It aids in distributing life force evenly to both sides of the body and works on the dorsal plexus and heart chakra, helping to develop devotion.