THE ESSENTIAL YOGA POSES- Start in Seated Staff pose.
Bend your right knee and
step your foot over your
left thigh and set it on the
outside of your left leg. - Bend your left leg and
bring your heel toward
your right sit bone. Sit
up tall. - Place your right hand
behind you and lift your
left hand up to the ceiling.
As you exhale, twist to the
right and bring your left
elbow to the outside of your
right knee. Repeat on the
other side.
GAZE: Over your back shoulder
PRECEDING POSES: Seated
Twists, Revolved Chair
COUNTERPOSES: Seated
Forward Fold
PRECAUTIONS: When you bend
the second leg underneath
you, if you cannot keep both
sit bones on the ground, then
unbend the leg and do this pose
with the bottom leg straight.
TIP: If your back hand does not
reach the floor, place a block
underneath it. Use your breath to
twist deeper. Inhale, sit up tall ,
and exhale as you twist further.Bend your right knee and
step your foot over your
left thigh and set it on the
outside of your left leg.
bring your heel toward
your right sit bone. Sit
up tall.
behind you and lift your
left hand up to the ceiling.
As you exhale, twist to the
right and bring your left
elbow to the outside of your
right knee. Repeat on the
other side.