19. The Spine Twist

 

INSTRUCTIONS for “The Spine Twist”

Pose 1	(a)  Take position illustrated
	(b)  INHALE SLOWLY
	(c)  Sit perfectly upright in right angle position
	(d)  Chest out
	(e)  Abdomen "drawn" in
	(f)  Head up
	(g)  Arms (shoulder-wide, palms down) stretched backward until shoulder blades lock
	(h)  Legs (close together) resting full length on mat or floor
	(i)  Toes (pointed) upward and backward
Pose 2	(a)  Keeping arms and legs absolutely rigid
	(b)  EXHALE SLOWLY while
	(c)  Twisting body and turning head to right as far as possible, then with two (2) further supreme mental and physical efforts, strive to better your original first attempt
	(d)  INHALE SLOWLY while
	(e)  Returning to position in
Pose 3	(a)  Illustration
Pose 4	(a)  EXHALE SLOWLY while
	(b)  Twisting body and turning head to left as far as possible, then with two (2) further supreme mental and physical efforts, strive to better your original first attempt
	(c)  INHALE SLOWLY while
	(d)  Returning to position in
Pose 3	(a)  Illustration

NOTE

Repeat the foregoing exercise three (3) times left and three (3) times right, trying with each repetition to reach farther and farther backward.

CAUTIONS

Pose 1 - Keep arms and legs absolutely rigid. Shoulder blades locked. Twist body from spine only. Try to touch chin alternately to right and left shoulder.