#4 "Yoga Minute" Seated Forward Bend with Twist

Shoulders over the hips and a noticeable amount of weight on the legs against the chair. Push your hands on the tops of your thighs elongating the spine. Next exhalation pivot from the hips not rounding the back as you come forward into a mild Forward Bend. Keep the neck as an extension of your spine not dropping the head. Place one forearm across the legs. Inhaling take the other arm up toward the ceiling. Don't go as far if feeling any pain. Keep the length in the spine throughout the twist. This turns the upper torso opening the chest. Once in the twist if you do not have neck issues turn the head in the direction of the twist looking toward the shoulder. If feeling any pain or discomfort in the neck keep the chin in line with the sternum. Shoulders relaxed, down, and away from the ears. Benefits: Circulation through the flow of oxygenated blood and eliminating toxic waste. Massages the internal organs helping digestions and opening the chest working the respiratory system. The twist helps with movement in the joints by rotating each vertebra gently in this twist. Helps increase flexibility in the spine and back muscles, also stretching the shoulders and chest