Bend left leg on floor until left heel meets side of right buttock; Bend right knee to bring right leg up and over left leg; Line right heel up to touch left knee
Ensure that left knee and both buttocks stay on floor throughout pose
Line right hand up behind back near tailbone to keep body weight forward and lifted throughout pose
Inhale while stretching left arm up alongside left ear
Exhale while drawing left arm over right knee to firmly hold left kneecap
Inhale while lifting spine
Exhale while turning head over right shoulder, and twist shoulders and torso toward right
To Deepen the Twist:
Press left elbow into right knee; Reach right hand behind your back all the way around to hold left thigh or hip.
Begin this posture with a deep inhale and as you twist your spine exhale all the way down into your lower abdomen. This will help compress your internal organs, deepen your spine twist and strengthen your lower abs. Maintain an even breath while holding the posture.
(NOTE: Keep abdominal muscles engaged to support spine, and use core strength to avoid twisting from a rounded, unsupported spine.)
As you twist, think of lifting up
Lift abdomen out of pelvis, and lift upper body up toward ceiling
Work shoulders down and away from ears
Breathe, hold pose for 20 seconds, and unwind out of pose
Repeat this pose on your left side by twisting to your left