ARDHA MASTYENDRASANA
(Seated Twist)
I love twists. They feel wonderful when the body is warm and ready to move. They give us a release from a tense spine, provide openings in our upper body, massage our bellies, and by using core strength, allow us to be feel grounded and stable.
After a quick warm-up, sit in staff position (sitting tall, legs extended, hands next to hips) and bringing the right foot in towards the middle of the body. Straighten thru the back and press into the floor with the extended leg, flexing the foot. Engage core strength by tucking in thru the abdominal muscles. Take the left arm and hug the leg while moving the belly button to the right easing into the spinal twist, ending with the head and neck. Take the right arm to the back for a little support. Maintain strength the core. Avoid using the right arm as a crutch.
Hold for 4-6 deep breaths and release slowly back to the center, re-stabilizing in staff position. Switch legs.
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