From a seated position, open your legs about mat width apart and flex your feet. If your hamstrings are short, either sit on an elevated surface such as a pillow, or soften the knees and keep them bent out in front of you.
Flex your feet. Sit nice and tall, as though your back is up against a tall chair.
Lift the arms open in a "T" shape
Inhale as you twist first
Exhale as you twist to the right to reach down and out towards the outside of the foot, as though you were going to saw off the right pinky toe.
Pull your navel to your spine as you lift your torso back up to a vertical position (option to roll up one vertebrae at a time)
Inhale twist back to the center, arms reaching out of the mid-back.
Exhale as you twist to the left to reach down and out towards the outside of the foot, as though you were going to saw off the left pinky toe.
Pull your navel to your spine as you lift your torso back up to a vertical position (option to roll up)
Shoulders down and away from ears
As you are twisting, keep the belly button in
Keep the pelvis and legs stable
Extend the arms completely to activate the triceps (back of the upper arm)
Seated position
If you have the following injuries, use caution while doing this exercise:
