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A Truly Beginner Yoga Sequence to Stretch You Out
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Lying Spinal Twist

  • Lie on your back, bending your knees into your chest.
  • Extend your arms out in T-position.
  • Slowly lower both knees to the right. Rest them on the ground, and turn your head to the left. You can increase the stretch by crossing the left knee over the right thigh.
  • Hold here for at least five breaths, feeling your spine lengthen and twist. You may even hear some "cracks."
  • Use your abs to lift your knees back to center. Slowly lower both knees to the left, and look over your right shoulder for another five.
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