The Tate Way

it’s worked so far

Yoga Pose of the Week: Half Spinal Twist February 21, 2008

Filed under: yoga — Dianna @ 11:42 pm

One of my favorites; gives me a great mid-back and shoulder stretch. I do it staying in the easy pose. No lifting of the leg for me!

Half Spinal Twist

STEP 1: Kneel and sit on your feet with your heels pointing outward.
STEP 2: Then sit to the right of your feet, as illustrated.
STEP 3: Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect.
STEP 4: Stretch your arms out to the sides at shoulder level, and twist around to the left.
STEP 5: Now bring the right arm down on the outside of the left knee and hold your left foot with your right hand, placing your left hand on the floor behind you. As you exhale, twist as far as possible to the left. Look over the left shoulder.

courtesy of


One Response to “Yoga Pose of the Week: Half Spinal Twist”

  1. beth Says:

    Yep, this is a good one.
    There’s a great stretch for your glutes called ‘Pigeon,’ I think (?), that we usually do in my Yoga class. Have you done it? Do you like it? It is great since today we spend so much of our days sitting, usually in front of a computer. It really helps me, my glutes, hips, pelvis..
    You start in ‘Plank’ pose and then bring one knee forward, bend the leg and you lay face down on your belly over your knee. It sounds weird to describe, guess you gotta see it, but it’s great.

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