Yoga- The Spine Twist

This posture we are going to do is a twist called Marichiasana. So the first thing we are going to do is we are going to bend the right knee and you are going to take the heel and touch your buttocks with the heel. You want to make sure that the outside edge of the foot is in line with your hip. So it is not touching your inner thigh. It’s actually got space in between the foot and the inner thigh. What you are going to do from here is you are going to take your right hand behind to touch the floor. The left hand lifts up and then twist from the belly button, turn to the right side and hug your knee. Make sure your left foot is flexed. Don’t lean back, lean forwards as you inhale, lift through your spine and open your chest and as you exhale move from the belly button. The belly button moves to the right, chest moves to the right and finally your head turns to look over your right shoulder and keep breathing here (demo) Good, and then from here you are going to turn to the front as you inhale and as you exhale, release, you want to do it to the other side. You are going to bend your left knee again. The heel touches the buttocks or gets as close to the buttocks as possible. Make sure the foot is in line with your hip. So there is space in between the foot and the inner thigh. Turn with your left hand to the back, to the floor and the right hand hugs the knee. As you inhale, you are going to lift through the spine and as you exhale you turn from the belly button then the chest and finally the head turns. The head is the last thing. Make sure that the right foot is flexed and that your thighs activated. The face is soft and also the looking point is soft. Don’t strain through the eyes (demo) and as you inhale, you are going to turn to the front. As you exhale straighten the knee.

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