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Seated Spinal Twist

Seated Spinal Twist will help you cool off and lengthen your spine as you focus on deep breaths:

  • From Side Fierce, move through your final vinyasa (Four-Limbed Staff to Up Dog to Down Dog).
  • From Down Dog, walk or jump through to a seated position on your mat with your legs extended straight out in front of you.
  • Bend your left knee, and place your left heel as close to your right sit bone as you can. Then bend your right knee and cross your right foot over your left knee. Plant it on the floor so your right ankle is next to your left knee.
  • Reach your right arm behind you, and place your palm on the floor. Then bend your left elbow, and cross it over the outer side of your right knee. Keep your elbow bent, or if you can, hold onto your right toes.
  • Keep your right hand on the floor for stability, and gaze back over your right shoulder. Continue pressing your left arm into your right knee, and use each inhale to lengthen the spine and each exhale to rotate further to the right.
  • Stay here for five or more breaths. Then release the twist, straighten your legs out in front of you, and do this pose with your left knee pointing up.

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