Support
Both feet, with the soles grounded.
Enter
- Stand with your feet approximately shoulder-width apart.
- Inhale and lift your arms to shoulder height.
- Exhale; turn your torso right, keeping both feet grounded.
- Place your left hand on your right shoulder.
- Wrap your right arm behind; reach toward your left waist.
Hold
- Pause briefly with your torso upright.
- Keep your pelvis facing forward without forcing the twist.
- Relax your arms and turn smoothly.
- Look over your right shoulder, keeping the back of your neck long.
Exit
- Inhale and return to center, releasing your arm position.
- Repeat to the left, reversing your hands and gaze.
- After completing your rounds, exhale and lower your arms.
- Breathing
- Inhale to raise arms and return; exhale to twist.
- Gaze
- Look over the shoulder on the turning side.
- Duration
- 2 seconds per side; 5–10 complete rounds.
