Kneeing Twist Pose
Regular practice of the kneeling twist pose will aid in your ability to rotate the spine and upper torso more effectively, while increasing the flexibility and strength in your back and abdominal muscles. It also massages, stimulates and rejuvenates the internal abdominal organs.
This pose is a good beginners pose and will get you ready for more advanced twists.
Sit on your heals with your knees together, the tops of the feet pressing firmly into the ground. Your head, shoulders, and hips should be in one straight line.
Arms relaxed by the side keep your base firm by contracting your buttocks.
Inhale, extending the spine upwards, exhale twist around to the right, placing your left hand on the outside of your right thigh, turning the head in the direction of the twist, but keeping the head and shoulders relaxed.
Take a few breaths here, keeping the stomach soft and the eyes soft.
Repeat on the other side