Half Lotus Spinal Twist
Twists are great for isolating the muscles in one side of the torso at a time. Here's an advanced version that will also open the hips, something we all could use.
- From Lifted Gate, lower the hips back to the floor. Keep the right knee bent and then bend the left knee, pulling your foot into half lotus. If this results in hip or knee pain, just rest the left foot on the floor, pressing the sole against your right inner thigh.
- Twist to the left and reach your left arm around your lower back, clasping your left big toes or the top of your right thigh. Plant your right palm on the floor underneath your left knee so the heel of the palm is pointing away from you.
- Use the hands to press and pull, deepening the twist. Gaze over your left shoulder, holding for five breaths.