Spinal Twist - How to Do a Spinal Twist Video
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Video:How to Do a Spinal Twist

with Linda Lalita Winnick

A spinal twist is a basic and important yoga pose that will increase your core flexibility. Here are instructions for safely and properly doing a spinal twist.See Transcript

Transcript:How to Do a Spinal Twist

Hi, this is Aubrey for About.com, and I am Linda Lalita Winnick of Shakti Yoga of Woodstock, and today, we are going to teach you how to do the half-seated spinal twist.

Instructions for a Spinal Twist

Sit on the mat with your feet extended, toes up, and back straight. Bend the right leg over the top of the left thigh. Reach the right hand behind the right hip and place on the floor. Bring the left elbow in front of the right knee and twist the torso to the right, looking into the twist. Hold for at least 2 breaths. For an advanced pose, bend the left leg and place it under the right hip. Reach back with the right arm and place it on the mat behind the right hip. With the left arm, grasp the right thigh. Look into the twist, but do not create pain in your neck, knees, spine or shoulders.

Release Spinal Twist Pose and Repeat on Opposite Side

To release, raise your left arm up and twist back into starting position. Repeat the pose on the opposite side. Make sure to breathe deeply, and straighten and elongate the spine. The spinal twist opens the shoulders, neck and hips, while stretching the spine. This pose also cleanses the internal organs. As with all yoga, practicing this pose develops concentration and focus. With time, this pose will come more naturally.

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