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POSES DIRECTORY
TWISTING POSES
Gentle Twist
This is a gentle seated twist that stretches and strengthens the spine, shoulders and hips.
Drishti: forward, over shoulder or eyes closed
Counterpose: easy pose
Materials
- Yoga Mat
- Folded blanket (optional)
Instructions
- Start in an easy seated pose with the legs crossed. Root down through both sitting bones.
- Place your right hand on your left knee.
- Place your left hand behind your back on the floor. Inhale and lengthen your spine. Exhale and twist to the left, looking over the left shoulder.
- Hold the pose for 1 -3 breaths or more. Repeat on the other side.
Notes
Modification: For a gentle variation, sit on a folded blanket to elevate the hips.
Preparatory poses: cat and cow, dandasana
Follow-up poses: easy pose, child's pose, downward dog