SPINE TWIST: LEVEL —BEGINNERS

STARTING POSITION

Sit upright, legs extended and ankles apart and flexed, arms out to the side, palms facing down.

METHOD

Inhale

deeply to start and exhale and twist to one side, bending the back elbow on rotation, slightly double pulsing, keeping the ribs aligned over hips, neck in line with spine and shoulders relaxed, stretching taller at every pulse and pulling your navel into the spine while rotating, as if being cinched at waist. Inhale and go back to starting position. Repeat 5 times on each side Focuses on oblique muscle

BENEFITS

Streamlines waistline Enhances spinal rotation and flexibility Stretches the shoulders, hips, and neck Note: Omit the exercise if you have had a recent back injury. If you have a bad shoulder, reach back only within a pain free range

DON’TS

Don’t let the back shoulder hunch up when turning. Don’t sink into your back as you twist. Lift tall from your waist.

MYTHS

Rotation wrings out the organs

Stimulates the liver and kidney (Any twist will increase circulation to those internal organs.)

Calories burnt — 20