Twist Together – Seated Spinal Twist

We can feel our belly muscles helping hold us up when we sit tall.  Pay attention as you try this pose. Sit up tall and make your belly very strong. As you twist, move slowly and gently. Find the place where you feel strong and a little bit challenged. Then take a few breaths and feel your strength holding you. You are so strong!

1. Start by siting tall on a mat with your legs out in front of you and sit evening on your buttocks, feet parallel and toes pointing upwards.

2. Now bend your left knee up close to your chest keeping the right leg straight and flat on the floor. 

3. Now pretend that you are apple picking and extend the right arm up and pretend to pick some delicious apples.

4. Then, breathe in and bring your right hand up as if picking an apple and breathe out and bring your hand down to your left knee, twisting your torso so your right arm goes around the outside of your right leg. Do this slowly and gently.  And say – “I am strong”. 

5. Switch sides and repeat!

To make this more fun sit 2 meters apart from your sibling or parent and do this pose a few times together. 

For even more of a challenge you can hum like a bee, using your special voice, as you do the twist. Hold the twist for 3 hums.

Benefits of this pose:

• Stretches and strengthens the spine

• Relieves tension in the neck and lower back

• Stretches the shoulders and hips

• Humming relaxes your mind and nervous system.