Seated Spinal Twist

Calm your nervous system. Use all the tiny muscles around your spine to support neutral alignment of your pelvis, vertebrae and ribcage while breathing deeply through a spinal rotation.

• Sit on a low bolster (half dome, rolled towel, zafu) in a comfortable position. Cross legged is fine.

• Find your neutral pelvis and keep both sit bones firmly and evenly on the bolster throughout the movement.

• Ramp your head.

• Drop your ribs.

• Rotate left using abdominal muscles first, then shoulders, then chin.

• Stabilize the twist with hands on floor and/or knee. Do not push!

• If eyes are open, look left. OK if eyes are closed (as in photo).

• Take two deep breaths, expanding rib cage in front, sides and back.

• Relax hands stabilization.

• Unwind eyes first, then chin, shoulders, waist.

• Change leg cross and repeat on other side.

• Try three repetitions on each side.

• Aahhhh!