Your Free Yoga Lesson

• Limbers and strengthens lower spine, hip joints, and muscles of upper thigh
• Improves respiration
  

Start with feet apart, toes pointed in, hands supporting lower back with fingers spread (A). Breathe in to a count of three as you as you swivel to the right without moving your feet, so that your torso is facing right (B). Breathe out to a count of three as you as you bend forward toward your right leg (C). Bend as far down toward the leg as possible but don’t stop; continue moving down and over to your left leg, continuing to breathe out. At this point your breath should be all the way out. When your head reaches the position of your left leg, start breathing in to a count of three as you straighten up, eventually facing left. When you reach a standing position, your breath should be all the way in and you will be facing left. Hold the breath in to a count of three as you as you swivel right and repeat the exercise. Repetitions: 3 times each direction.

A	B	C

Notice that in this exercise your head describes a circle. You breathe out for two-thirds of the circle (from straight up to the second leg) and you breathe in for one-third of the circle (second leg up to straight position). This is the breath pattern used in the breathing technique called the Humming Breath — short inhalation, long exhalation (see The American Yoga Association Beginner's Manual for a complete a description of this breath technique).

Breathe in and out completely.
Swivel completely to each side before and after making the circle.
Keep knees straight.
Support lower back with spread fingers.

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