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Parivrtta Sukhasana ("Seated Spinal Twist Pose")



  1. Begin with an easy seated posture and rest your palms on your knees - Sukhasana ("Easy Pose")

  2. (Inhale) Stretch your arms above your head, and place your left palm facing down on your right knee

  3. (Exhale) Place your right palm down on the ground behind you, fingers pointing to the back, and bring your chin to your right shoulder

  4. (Inhale) Stretch your arms above your head, and place your right palm facing down on your left knee

  5. (Exhale) Place your left palm down on the ground behind you, fingers pointing to the back, and bring your chin to your left shoulder

 

For those who have more flexibility when it comes to twisting, you can bring your palm from the ground to the inside of your opposite thigh. For example, if your left palm is on your right knee and your right palm is on the ground behind you, you can bring your right palm to the inside of your left thigh.

As a general guideline, you should maintain a straight back while you perform your twisting poses. Avoid rounding your back, slanting your hips, or tensing up your thighs. Instead, try to push your lower back forward and engage your core a little, relax your shoulders and make use of your exhalation as you twist.

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