Bharadvaja's twist
Step 1. Sit on the
floor with your legs straight out in front of you. Shift over onto your right
buttock, bend your knees, and swing your legs to the left. Lay your feet on the
floor outside your left hip, with the left ankle resting in the right arch.
Step 2. Inhale and
lift through the top of the sternum to lengthen the front torso. Then exhale
and twist your torso to the right, keeping the left buttock on or very close to
the floor. Lengthen your tailbone toward the floor to keep the lower back long.
Soften the belly.
Step 3. Tuck your
left hand under your right knee and bring your right hand to the floor just
beside your right buttock. Pull your left shoulder back slightly, pressing your
shoulder blades firmly against your back even as you continue to twist the
chest to the right.
Step 4. You can turn
your head in one of two directions: continue the twist of the torso by turning
it to the right; or counter the twist of the torso by turning it left and
looking over the left shoulder at your feet.
Step 5. With every
inhalation lift a little more through the sternum, using the push of the
fingers on the floor to help; with every exhalation twist a little more. Stay
for 30 seconds to 1 minute, then release with an exhalation, return to the
starting position, and repeat to the left for the same length of time.
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