1. Begin by sitting on the floor with your legs extended in front of you.
2. Bend your right knee and place your right foot on top of your left thigh, close to the hip.
3. Bend your left knee and place your left foot on top of your right thigh, close to the hip. This is the lotus position. If the full lotus is too difficult, you can opt for half-lotus by placing one foot on the opposite thigh and the other in front of you.
4. Inhale and extend your arms straight above your head, lengthening your spine.
5. As you exhale, gently twist to the right, placing your left hand on your right knee and your right hand behind you on the floor for support. Keep your spine long and your shoulders relaxed.
6. Hold this twisted position for a few breaths, focusing on deepening the twist with each exhalation without straining.
7. Inhale and raise your arms back to the starting position above your head.
8. Exhale and release the twist, returning to the center.
9. Repeat on the other side, twisting to the left and using your right hand on your left knee and left hand behind you.
10. Continue to alternate sides for the desired number of repetitions or duration.
Be sure to move into the twist gradually and maintain even, steady breaths. This pose can increase flexibility in the spine and hips while also massaging the abdominal organs. Do not push into pain, and if you have any back or hip issues, you should consult with a physician before attempting this exercise.
---
