Seated Spinal Twist

Sit with your legs extended, then bend your right knee and step your right foot flat to the floor on the outside of your left thigh.

Inhale and lengthen your spine tall, drawing your lower belly in to keep your lower back supported throughout the twist.

Exhale and turn your torso to the right, hugging your right knee with your left arm and placing your right hand on the floor behind you for support.

Initiate the twist from your belly and mid-back rather than wrenching from the neck or low back, and keep both sitting bones grounded so the hip and knee stay comfortable.

With each inhale grow a little taller, and with each exhale rotate slightly deeper, holding for 5 to 8 breaths while keeping your gaze soft over your shoulder.

Unwind slowly back to center on an exhale, extend your legs, and repeat on the second side to twist evenly both ways.