The seventh in a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga posture. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

Ardha Matsyendrasana – Half Spinal Twist

The Pose: Seated, bring your right foot over the left knee to plant the right foot on the thigh side of the knee, toes facing forward. Bend the left knee and draw the left heel to the outside of the right hip. With sit bones grounded, use your right hand to draw your knee into your chest as you extend your left arm, then wrap it around your right knee, folding your hand down to your hip. Place the right hand on the ground behind your back at your tailbone, with your fingertips facing away from your body. Lift through your spine, then exhale and rotate your body to the right, gazing over your right shoulder. Release and repeat on the left.

Breathing: Inhale and stretch your spine up, exhale and rotate through your trunk, then maintain a full, natural breath through the nose.

To Modify: If your sit bones do not sit evenly on the ground, keep the right leg extended as you draw the left leg over.

To Intensify: Cross the right arm over the thigh-side of the left leg to grasp the right knee.

To Further Intensify: Inwardly rotate the left arm and wrap it around your back as you draw the right arm across the thigh-side of your right leg, reach under the right knee to clasp your hands together. Ensure that you keep the spine tall, sit bones grounded, and most importantly maintain your breath.

Focus: Ensure that your mind is steady in this pose, and you do not twist to the point of struggle. Allow the body to rotate at it’s own pace with the expansion of each breath.

Contraindications: Not suitable for pregnant women and people with recent hip replacements.

Benefits: Rotates spine and releases trapped energy. Balances the nervous system.