Half spinal twist Intermediate and Advanced

The lumbar area does not twist easily, so you need to rotate the cervical and thoracic areas of your spine. Keeping your chest open and your neck straight is the best basis for a good twist.

1 Start by sitting on your heels and placing your palms face down on your thighs.

2 Keeping with your palms on your thighs, adjust yourself so you are sitting to the right of your feet, with your buttocks evenly on the floor.

3 Take your left foot over your right thigh, placing it flat on the mat close to your knee. Support your body with your left arm behind your back. Inhale and lift your right arm straight up.

4 To come into the full pose, exhale, bring your right arm down, and push it against the outside of your left knee as you try to catch hold of the sole of your left foot or your left ankle. Turn your chest, head, and eyes to the left. Breathe slowly in your abdomen. Hold the pose for up to one minute. Slowly release first your head, then your spine. Repeat on the other side, then either practise the variations or relax.

COMMON FAULTS