Seated Spinal Twist
Calm your nervous system. Use all the tiny muscles around your spine to support neutral alignment of your pelvis, vertebrae and ribcage while breathing deeply through a spinal rotation.
Sit on a low bolster (half dome, rolled towel, zafu) in a comfortable position. Cross legged is fine.
Find your neutral pelvis and keep both sit bones firmly and evenly on the bolster throughout the movement.
Ramp your head.
Drop your ribs.
Rotate left using abdominal muscles first, then shoulders, then chin.
Stabilize the twist with hands on floor and/or knee. Do not push!
If eyes are open, look left. OK if eyes are closed (as in photo).
Take two deep breaths, expanding rib cage in front, sides and back.
Relax hands stabilization.
Unwind eyes first, then chin, shoulders, waist.
Change leg cross and repeat on other side.
Try three repetitions on each side.
Aahhhh!