Hi I'm Sophie and today I'm going to teach you a few yoga twists twister absolutely great for improving digestion. And also for detoxification. So the first one we're going to do is a nice simple twist which is suitable for anybody including complete beginners. So you want to start sitting in a comfortable cross-legged position like this do make sure they are sitting up nice and tall.
And the pelvis is tilted forward slightly you do find your kind of in this position there may be nice to get a yoga block just pop that underneath your butt until you consider really really nice and tall alternatively you can also use a book for this or a small question so what we're going to do is sit in a comfortable cross-legged position sitting up nice and tall draw the belly in lift up through the chest.
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And then on an inhale we're going to sit up even taller elongated spine and exhale we're going to start to twist around to the right take your left hand onto your right knee take your white hand behind you come on to the ticket, if you look over your right shoulder again really boring check the belly button reaching the crown of the head up towards the sky keeping the sitting bones pressing down blog which the mat. And the knees feeling heavy sound.
I'm going to 35 first nice long deep inhales and exhales texting a joke really, if you take part in the troika's three two and one man inhaling come all the way back to Center exhale inhale sit up nice and tall again draw in throughs ready lift through the chest let exhale as you twist to the left taking the right hand onto the left knee pull the left shoulder bag sitting up nice and tall again again during the belly button in and pull that left shoulder back twisting further and every exhale as you keep lifting up through the crown the head again sitting bones heavy knees heavy four three two and one inhaling come all the way back to Center after a twist I find it then quite nice just to stretch out through the spine so for this we're going to take the hands down onto the mat in front of this come onto the fingertips again inhale look up lift through the chest exhale slowly starting to walk the hands forward that's coming down to here perhaps you got a little bit more length you can maybe even the elbows down or perhaps the forehead comes down by to the mat we're going to be end up to roll forwards and let the sitting bones lift up you like to keep the sitting bones glued down on the mat again breathing here for side we came through to think it's even further for shoulders relax boy with three using every inhale to crave male 2 and 1 inhaling slowly start to make your way over way back up and that took after more cross-legged position so from here we're going to take some slightly due to twists so for this you want to take a legs out in front of you again you want to make sure that you're not something like this you're setting up really nice and tall. And you may want to take a look or something I've me of you it's also good to remove the flesh from underneath the bottom. So you can get a good contact between the sitting bones.
And the flock and really sit up nice and tall so from here we're going to take our left leg. And the left knee and cross the left leg over the top of the right hold on to your left knee. And then sit up really really nice and tall here you should feel a good stretch to the outside of the left here, if you don't feel anything then we're going to take it further.
But for now we're just going to sit up really nice and tall keeping the right foot engaged toes point towards the sky for for free two and one then to take a twist we're going to take a left hand down we're going to inhale the right hand up towards the sky then exhale take the right arm across to the outside of the left knee and that's existed before look the left hand back behind you to look over your left shoulder you can read here again five long deep breaths quite challenging twist, if you do want to take a little bit further the next variation is come into a bind so for this you're going to take gain the right arm over the top of the left leg. And then start to take the right arm underneath your left leg from where you reach matt for the left hand find your other hand maybe just holding the hands here got to do a little bit more space wrist. And then create a mudra joining index finger and thumb on your left hand from here and look over your left shoulder engage the right foot I can breathe here 45 sitting up as tall as you can for reaching up through the crown of the head three right leg is engaged to and one then inhaling release your bind all the way back to Center just take a little counter twist to the other side.
And then coming all the way back to Center so now we can try the other side so crossing your right leg over the top of your left this time holding on to the right news thing up really nice and tall again lifting up through the chest just figure that nice stretch down the outside at the right hip don't play a stretch then put it in even further sit up even taller breathing four three two and one from here inhale left hand up towards the sky exhale to the left arm across the right knee take the right hand behind sitting up rural again twisting back pull that right shoulder back as we breathe here or alternatively taking your bind variation you want to do that then spreading the left arm underneath the right knee take your right hand behind you were just holding hands en or perhaps working towards the wrist crazy a mudra. And then the play of your right shoulder before gaining aging that left foot three sooo while inhaling we use the vine come all the way back to Center counter to us to the other side then exhale to release / outlet. So I find it nice after having completed your twist just to save you simple chord fold so for this we're going to guess that nice to draw in through the belly make sure we start the engine half from the hips just starting to walk the hands forwards perhaps taking hold of your big toes, if you can reach maybe the outsides of the feet or, if they're far away just grab the ankles or you can use it also use a strap or a dressing-gown belt here just to hold on to now you're just going to fold forward three to five four three two and one inhale look up lengthen look towards your toes exhale release your mind come all the way back up and last finish of the twisting practice.
So that's the end of our twisting practice for today thank you very much for reading I hope you enjoyed it, if you would like to subscribe you can do so above we can comment below thank you very much and namaste.