One Legged Twist

Benefits:
  • Increases hip and spinal mobility
  • Restorative qualities
Cues:
  • ​Start in lying single knee to chest
  • Extend your left arm out wide straight from the shoulder socket like an airplane wing palm down placing the arm down on the ground
  • Bring your right hand to the outside of the left knee or thigh
  • On an exhale guide your left knee to the right side with the right hand coming into a twist
  • Turn your gaze to the left side
Common Errors:
  • The palm is pointed up to the ceiling
Modifications:
  • To lessen the intensity of this pose you can:
    • ​place a bolster or a block under the the right knee once you come into the twist
Cautions:
  • Back pain
  • Hip pain
  • ​Neck pain
Alternative Poses: