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Spinal Twist

Sit on your heels. Shift your left bun to the left, so that it is on the floor. Grab hold of your right ankle and place it to the left of your left knee. Straighten your left arm and place it across your chest, between your chest and your raised leg. Use that arm to push against your leg as you twist to the right. Twist as far as you can without hurting yourself, as you keep breathing deeply. Return to center and repeat on the other side: right bun to the right, left ankle over knee, right arm across chest, twist to the left, breathing.
Next
Please be careful. Let your body be the boss of your yoga. A good stretch should feel good--avoid anything that causes sharp pain. When you feel comfortable in a pose, push yourself a bit until you feel challenged.
These lessons are free. Use them cautiously and at your own risk.

You can do these yoga/pilates poses in any order you want, or just click on the "Next" button (above) to get the recommended sequence.

Intro Hip Tilt Bridge Knees2Chest Shoulders
Crocodile Twist Leg Stretches Alphabet Shoulder Press Criss-Cross
Roll-Up Rolling Like a Ball Cross-Legged Stretch Arm and Side Plank
Cobra Cat Dog Child Spinal Twist
Standing Sun Salute Sun Salute Summary Meditation Review, Links, & Credits
© copyright Pam Portugal Walatka, 2017 with Nancy Portugal Jamello.
                   

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Nancy Portugal Jamello's Hatha yoga classes
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Web Work: Sandy Johan & Pam Walatka
Mug shot by Godfrey DiGiorgi. Triangle shot by Alexander Atkins.
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