How to do Half Spinal Twist

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Difficulty: Easy

Impact Level: Low Impact

Target Body Parts: lower back, glutes

Instructions

Start in a seated position. Keep your left leg extended and bend the right knee to bring the right foot outside the left knee. Activate your core by pulling belly button to spine. Lift the crown of your head up to the ceiling. Reach your left arm outside of the right knee with the knee pushing into the upper arm. Lift the crown of your head up to the ceiling and twist to the right to look behind you.

Repeat on the other side.

A common mistake is to curve and round the back. To avoid this pull the belly button to spine and try to lift the crown of your head to the ceiling to straighten the spine as much as possible.

How to make Half Spinal Twist easier

To make this exercise easier, sit on a yoga block or a thick heavy book to elevate your hips 3-5 inches off the floor.

How to make Half Spinal Twist more challenging

Once in the pose on the first side, wrap the left arm under the right knee reaching the back of the left hand towards the spine. Reach the right arm behind you to clasp the right and the left hand together. This is very challenging for the shoulders.

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