Spinal Twist Kriya Side View

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Finding a seat, ankles crossed, place hands on knees to sit up tall, uplift from crown of head without lifting chin, draw shoulders down back, draw shoulder blades down back, ribs in. Place hands to front of knees, INHALE- and begin to come forward into seated cow position-EXHALE start to lean to the right and back into cat position with rounded shoulders, INHALE-come to the left and forward back in to your seated cow position, Continue on making circles-INHALE FORWARD-EXHALE BACK-you can go as fast or as slow as you like-repeat 5 to 10 rounds, then reverse your direction cycling through.