Seated Twist Pose
Beginner: Beginners can become more comfortable in the seated twist by sitting on a pillow to help align the spine. If this pose is difficult, keep arm wrapped around the knee and only twist as far back as you are comfortable today. Your gaze should follow the line of your back arm.
Advanced:Advanced yogis enjoy the wonderful spinal stretch provided by the seated twist. Extend your front arm along the outside of the raised leg and align the upper body with the line of the extended arm. Inch the fingers of the back arm along the floor toincrease the angle and get a deeper twist. Is your spine still long and tall? Keep your chin tucked!