Spinal twists are another great way to loosen up your spine and add movement to the joints in your lower back. There are many types of spinal twists, but here are the steps to a seated spinal twist that can easily be adapted for your desk chair.
- Begin seated on your mat with your legs extended in front of you.
- Keep your left leg extended and bend your right knee and cross your right foot over your left knee. Plant it on the floor so your right ankle is next to your left knee.
- Reach your right arm behind you and place your palm on the floor. Then bend your left elbow and cross it over the outer side of your right knee. Keep your elbow bent, gripping your thigh for stability.
- Continue pressing your left arm into your right knee, and use each inhale to lengthen the spine and each exhale to rotate further to the right.
- Stay here for five or more breaths. Then release the twist, straighten your legs out in front of you, and do this pose with your left knee pointing up.
