How to Do a Seated Spinal Twist Pose

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According to Hindu mythology, this pose was originated by a yogi who spent 12 years in the belly of a fish, eavesdropping on Shiva's secret yoga instructions in an ocean cave. All you have to do is sit on a mat.

To complete this How-To you will need:

Comfortable clothing suitable for stretching and moving
A calm place where you won't be distracted or disturbed
A yoga mat or folded blanket

Step 1: Sit on heels

Sit on your heels with your back straight.

Step 2: Shift butt

Shift your butt to the left, keeping your knees bent, so you're seated on the mat just to the left of your feet.

Step 3: Raise left knee

Raise your left knee up so your right foot is flat on the floor, and slide it to the outside of your left knee.

Tip: If this position is difficult, extend your left leg so that it is straight out in front of you rather than bent to the right.

Step 4: Twist torso

Twist your torso to the right, placing your right hand, palm-down, on the mat close behind your right hip.

Tip: Make sure your hand is not far away from your body, as this will make you lean back. Your spine should be as upright and erect as possible.

Step 5: Raise left arm

While still twisted, raise your left arm straight up.

Step 6: Lower left arm

Lower your left arm so the elbow is on the outside of the right knee, keeping your elbow bent up or reaching down to hold your right ankle.

Step 7: Turn body

Turn as far as you can without causing unwanted stress in the knees, spine, neck and shoulders. Look into the twist, but make sure your neck does not begin to tighten up.

Step 8: Hold pose

Hold the pose for at least 5 smooth and even breaths.

Step 9: Release pose

Release the pose by removing your left elbow from your right knee and releasing your twist.

Step 10: Repeat on left side

Repeat on the left side, sitting just to the right of your feet and moving your left foot to the outside of your right knee, holding the pose for the same number of breaths as you did on the right side.

Step 11: Release pose

Release the pose by removing your right elbow from your left knee and releasing your twist. Wasn't that easier than holing up in a fish belly?

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Category:

Howto & Style

Tags:

• HealthBeauty
• yoga
• pose
• position
• body
• exercise
• stretch
• meditation
• seated
• spinal
• twist

[votumseparatum1]

@mightmareofgores - since you like being first, eat your own shit. That way you'll be the first person to eat your own shit.

[da1ved]

The chick is hot, but that guy makes the girl and me uncomfortable with all the unnecessary touching.

They should get rid of the guy and just use the girl for future videos.

[1zacster]

Lol now do "how to do the doggie style pose"

[1kingconan]

lol 1st bitchezz EAT MY SHIT!!! hahaha funny

[1kingconan]

true, get rid of him and hire me to do that instead!!

[1kingconan]

he feels them up too! lucky guy

[teh1owner]

This is actually REALLY back for your spine ...

[WillyM79]

1:26 he's looking down her shirt

[telj1]

@da1ved Or use me as a replacement!? I'd be perfect with out all the creepy unnecessary touching! :)

[qlt454]

left.... xD