The Spinal Twist is one of the best intermediate-level postures for maintaining flexibility in the spine and throughout the body. The posture is designed to turn your spine three times, but it is also an amazing posture for stretching the lower back and buttocks. If you retain and store energy in your buttocks area, this is one of the best postures for releasing the tension. It also helps with Restless Leg Syndroms (RLS) and can help RLS sufferers release tension in the legs.

Steps

1. Sit on the floor with your legs bent in front of you.
2. Drop your right knee to the floor and place your left foot over (to the far side of) your right knee. Make sure your right foot is placed tightly against your buttocks.
3. Place your right elbow to the left side of your left knee and touch your left foot with your right hand (keeping your elbow in place).
4. Place your left hand behind you in the direction of your left shoulder.
5. Some older versions of this posture show the head turned back in the direction of the left foot, adding one more spine twist to the posture. Most modern versions of this posture turn the head in the direction of the left hand.

Comments

Hold this pose for five full breaths or longer. It is important that you release your body from this position slowly and with mindfulness. Switch the legs and repeat the posture for the other side of the body.