Come onto hands and knees (table top), cross your left thigh behind your right, then draw your sitz bones back to your heals-your right knee should be stacked on top of left (you can also sit on a block, blanket or bolster to release pressure from joints)-INHALE and reach your arms over your head-EXHALE hands to heart center-INHALE lengthening the spine and begin to rotate to the rt. while upright-EXHALE and begin to hook lft. elbow to the outside of your rt. thigh-keep rolling rt. shoulder blade back into the spine, looking up to the sky-Hold 5-10 breaths or up to 2 minutes-To Release:INHALE rotate back to center-EXHALE and lower arms back by sides. Repeat other side.
Gomukhasana Spinal Prayer Twist R
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