A Journey Into Yin Yoga

EASY SEATED TWIST

Suggested Duration

2-3 minutes

Bene ts

This simple twist is appropriate for students of all levels and bene ts the

spine and gently massages the organs in the abdomen.

Risks and Contraindications

Modify this pose if you have lower-back pain, tight hips, or sciatica.

Alignment Points

• Begin in easy seated pose (page 118) and cross the right shin in front
  of the left shin.


• Place the left hand directly behind the sacrum, and keep the spine
  straight and tall.


• Place the right hand on the left knee and roll the shoulders back and
  down.


• Draw the right hip back so that both hips point directly forward. This
  will ensure that the twist is created through the movement of the
  shoulder girdle.


• As the sternum lifts, draw the front of the ribs down and the belly back
  toward the spine.


• Depending on the health of the neck, shift the gaze over the front or
  back shoulder and keep the chin parallel to the  oor.


• Repeat on the other side.
  Modi cations and Other Options
  If you have lower-back pain, tight
  hips, or sciatica, sit on a block or a
  folded blanket in order to raise the
  hips higher than the knees for
  support.

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