The Spinal Twist whittles your waistline while stretching your spine and hamstrings. Like the previous twists, "the movement compresses the abdomen, encourages deeper breaths, and stimulates the digestive and circulatory systems," Julie explained.
To do the Spinal Twist:
- Lengthen legs, flex ankles, and sit up as tall as possible, lifting up through the waistline and reaching the crown of the head through the ceiling. Ground the hips to the floor and rotate the ribcage as far as possible to the right.
- Hold in a twisted position, grow taller, even off the sides of the waist between the ribs and hips, and twist farther. Hold for a count of three and rotate back through the center, repeating on the other side
- Repeat three times on each side, attempting to twist farther each time.
Transition: Bring the hands to the front of the mat, stepping back into a plank. Lower high plank to low. Pull up into an Upward Dog and press back into a Downward Dog. Step or jump the feet to the front of the mat and lie down on the mat, resting in Savasana or final rest pose: on your back, eyes closed, arms by your sides for as long as necessary.