Spine Twist

This exercise is spine twist. It is so important for us to have some rotation in our trunk and work that thoracic spine. So this exercise is perfect for that. Now a couple modifications will happen if you need them and I'll show them to you right now. I'm gonna turn my bike to the side. And what we're doing here in a seated position, our legs are extended long in front of this.

And I want you to know if you don't have a lot of hamstring mobility, it's okay to bend the knees so you'll have that position so you can sit up straight. So remember that Also, we'll be having our arms out. So if your arms are like, oh, this is too much, you can go ahead and cross your chest here. So we're gonna start by flexing at the ankle spine, that tall tall spine, arms shoot out to the side palms down keeping the crown of the head reaching towards the ceiling. Both hips stay pinned to the mat. As we inhale here, we twist at the waist like keeping both sides of the hips connected to the mat.

We twist one time. We twist one go a little bit further to and furthest three and come back to center. We're practicing now. Let's try the other side. Tall spine. We're gonna twist.

We twist once. Twist twice, twist three times. Coming back to center, now adding the breath, inhale center, exhale twist, keep exhaling all the air out. One, two, Three come back to center, inhale, exhale twist. Good, better, best. You see that? We do this about three to five times, and we keep the ankles nice and flexed and we keep breathing throughout and come back to center. I'll show you now what the crossed arms, still tall spine, ankles stay nice and flex.

We twist. Keeping those hips pinned down, two, and three, inhale center, exhale as you twist, three, two, one, and come back to center and relax. So in your repertoire, that is a spine twist. Let me know how that works for you.