How to Do Side Twists in Hatha Yoga

Video Transcript

MARCEL LEIGH: All right, we're going to go to a lying-down position. Let's use those abdominals to get to the floor first. So stretch your arms up, reaching up, reaching forward, reaching back up and round, roll down. And this time, stay there. All right. Now, that we're on the floor lying down alignment position, feet open wider than the hips, arms alongside your body, palms up, shake your shoulders, shake your head, give everything a little shake, lift your head up. So you want to make sure you're in alignment. Roll the neck and head down, good and breathe. All right, the next series we will begin with, we will bring the feet together, bring knees up and into the chest. Now, it's real important when our knees are up and into the chest, our back of the waist is pressed into the floor. Chest down, arms are out alongside your body, palms down just a little bit below the shoulders. Feet are together. We want to keep the knees together, okay? This is a great stretch for the entire side of the body and a great opening for your chest and neck. From this position, all you're going to do is let your knees fall to one side, let them fall to the floor. See how they fell? My head, now, is looking opposite and I'm breathing. You want to bring your knees up a little bit, squeeze in your abdominals and deep breath. Now remember, in all your exhalations, your body will sink deeper and deeper into the stretch.

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