This pose is a great way to open the upper back and lengthen the muscles around the shoulders and in the neck. Since it’s also a twist, it can help refresh the organs in the torso as well!
Start by moving into tabletop position with shoulders over wrists, hips over knees, shins parallel to each other, and a long neck with your eyes toward the ground.
Take a deep breath in, and as you begin to exhale, slide the right arm behind the left wrist until the right shoulder and ear or temple gently make it to the floor.
Avoid collapsing once you’ve moved into the twist. Instead, press the left hand into the ground a bit to help keep the chest open and to encourage a slightly deeper twist (if that feels okay) while you take deep breaths.
Modification: (picture 2) Sink the hips back into child’s pose. This allows for a deeper twist, opening of the hips, and lengthening of the low back – in addition to all the other goodness listed.
Use caution with this pose if you have recently had an injury in your knees, hips, and/or spine. If kneeling is uncomfortable, add some extra padding to make it more enjoyable.
Join @BeckyLitwicki for a full class of feel-good Body Maintenance Yoga Wednesdays at 9:45 am or 7:30 pm