ARDHA MATSYENDRASANA / SEATED TWIST
Come into a seated position with both legs extended straight in front of you. Bend the
right knee, placing the sole of the foot on the mat by the inner left thigh. Cross the
right leg over the left, now pressing the sole of the right foot into the mat outside the
left leg. Bend the left knee so that the left heel ends up close to the outer hip. Start
twisting toward the right, bringing the right hand behind you, fingertips pressing into
the mat. Ground down through both sit bones and lengthen the crown of the head
toward the sky. Place the left elbow to the outside of the right knee, gently deepening
the twist. Gaze over the right shoulder. Stay for 5 deep breaths, untwist slowly, and
repeat on the other side.