1. Start in Dandasana (stick pose); Move your sacrum in and up towards your navel and extend your sternum away from your navel to elongate your front body.
  2. Feel the pubic bone and tailbone fall evenly to the floor – the bowl of your pelvis stands upright and does not spill forward or backward. Also, note that the two sides of your waist are the same length.
  3. Imagine a central axis running through your torso from the pelvic floor to the crown of your head.
  4. Emphasize both the length and the integrity of this axis. The column is straight and does not tilt or curve to one side or the other.
  5. Maintaining the imprint of this central axis, lean against your right hip and swing your legs to the left, bend your knees, and place your feet outside your left hip.
  6. Rest your left ankle on your right arch and lower your left sit bone to restore evenness in your side body of dandasana.
  7. Inhale and elongate along the central axis.
  8. Exhale and twist your upper body that length to the right. Hold your left sit bone heavy.
  9. Place your left hand under your right knee with your fingers facing back, and place your right hand on the floor behind your right hip.
  10. Pull back with the head of your left upper arm so that the hand position does not cause your shoulder to curve forward.
  11. Take your gaze to the right, but make sure that the twist in your neck is not at the expense of the rotation of your spine and trunk.
  12. Continue the essential pattern of breath; Use inhale to lengthen and exhale to twist any amount more.
  13. Hold for 8-10 breaths, then release them back to the middle.
  14. Repeat on the other side.

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