Supported sitting half lotus revolved spinal twist

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Technique

1. Seated with the legs extended, bring the left leg into half lotus and the right foot back toward the hip with the knee up (see Sitting bound half lotus fold).
2. Keeping the weight forward in the left thigh and right foot, wrap the left arm around the right shin and take the right hand to the floor behind you for support.
3. Gaze over the right shoulder and take 5 breaths.
4. Unfold and repeat on the other side.

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Form tips

• Keep the spine tall as you twist. Support for this action comes from the deep core and psoas major muscles. Avoid leaning backward or collapsing in the lower back as you twist.
• It is common for the bent leg hip to lift off the ground in this posture. That is ok and actually quite normal.
• This is an external rotation for the hip that is in half lotus, and an internal rotation for the bent leg with the foot down.
• Tuck the half lotus foot securely into the hip crease before bending the other leg. Only bend that leg as far as is comfortable for the lotus ankle, knee and hip.

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Muscles

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Equipment

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Appears in

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Progressions

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Regressions

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