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Seated Spinal Twist
- 1 - Sit on the floor with your legs extended straight out in front of you, spine tall and upright.
- 2 - Bend your right knee and place your right foot flat on the floor on the outside of your left knee.
- 3 - Wrap your left arm around your right knee, drawing it toward your chest, or place your left elbow on the outside of your right knee for leverage.
- 4 - Place your right hand flat on the floor behind your right hip for support.
- 5 - Inhale to lengthen your spine, then exhale and gently rotate your torso to the right, looking over your right shoulder.
- 6 - Hold the twist for 20–30 seconds, breathing deeply and deepening the stretch with each exhale.
- 7 - Release slowly, return to center, and repeat on the opposite side.
