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Bent Knee Twist

Wai Lana Yoga Video : Bent Knee Twist (HQ)

  1. Sit up straight with your legs extended. Bend your left knee and rest your left foot against your inner right thigh with your heel close to the groin.
  2. Place both hands behind your buttocks, fingers pointing back. Inhale as you lengthen your spine.
  3. Exhale as you slowly twist to the left, bringing your right hand to your left knee. Move your left hand further to the left to increase the twist. Turn your head to look over your left shoulder as far as you comfortably can. Lengthen from the base of your spine all the way to your head. Hold the pose for 5 to 30 seconds, breathing normally.   
  4. Inhale as you slowly rotate your torso back to center, bringing your hands back to their respective knees.  
  5. Straighten your left leg. Repeat the entire sequence on the other side.

Easier Option

Sit on a firm cushion or folded blanket.

Variations

  • For a more strengthening effect, don’t use your hands for support in step 3; let your back and abdominal muscles do the work instead. To do this, wrap your back hand around the back of your waist instead of placing it on the floor and rest the other hand just lightly on your bent knee.  
  • While twisting in one direction, try gently turning your head in the other direction; for example, if you’re twisting to the left, turn your head to the right, and vice versa. Be gentle; make sure you don’t twist your neck too far.
  • Exercise your eyes by looking as far to the side as comfortable in the direction you are twisting.

Hints

  • Consciously lengthen your spine as you move into and hold the twist.
  • Keep both buttocks on the floor to maintain a strong, stable foundation as you twist.
  • As you inhale while twisting or holding the pose, press your hand into the floor to help you lift and lengthen your spine. As you exhale, twist further if comfortable.

Main Benefits

  • Helps ease stiffness in the lower back
  • Gently loosens the knees and hips
  • Helps realign the spine
  • Massages the abdominal organs

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