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From Dandasana, bend your right knee and place the right foot on the floor inside the left
leg. And, the right heel can be a little wider than the sits bone. That should give you some
more space. It should feel a little bit easier. So, again the right foot and the right knee
can be out to the side a little bit. Then, create a curve in your lower back by hugging
the legs in, widening your thighs apart and then lifting the lower back in and up. At
the same time you do that, lift the low belly in and up as well. Now, the legs root down
steady into the earth. Take your right elbow inside the right knee. You can squeeze the
knee against the elbow to hug the mid line. And, then from that hugging in inhale and
make space and freedom in your spine. Then, as the spine grows long exhale and twist from
the belly toward the left. Again, you can use your left fingertips on the floor or the
blanket behind you. Inhale and lengthen again. And, exhale twist. That's it. So, notice it's
not so much my head that's twisting. But, I'm really engaging my core and twisting from
the center to create space and freedom inside the body as well as out. Let's take one more
breath. Hug in and as you hug in with the legs, root the tail bone down. Lengthen the
spine and twist toward the left. Inhale to come back to center. Bend the left knee. Elbow
goes inside the knee. Hug in with your legs. Inhale, lengthen your spine. And, exhale twist.
And, you can repeat that a few more times. Inhale, lengthening. Exhale, twisting. And,
one more. Inhale.
And, then come back all the way to center.