Sit up straight with your legs stretched out in front of you. Bend both legs to the left so your feet are next to your left hip. Keeping your thighs and knees facing forward, make sure your left ankle rests on the arch of your right foot and that your buttocks are on the floor, not on your foot. Draw your shoulder blades into your back, broaden your chest, and extend your spine upward. On an exhalation, turn your abdomen, ribs, chest, and shoulders (in that order) to the right; place your left hand on the outside of your right thigh and your right hand on the floor behind you (or on a block). Take several breaths, holding the posture for 20 to 30 seconds. Relax your face, neck, and throat. Come back to the center position, straighten your legs, and change sides.

EFFECTS: This pose keeps your spine and hips flexible and your back pain-free, while releasing tension in your neck and shoulders. The gentle twist massages your reproductive organs, energizes your adrenal glands, and tones your kidneys. It also helps firm your waist and tone your abdominal region.

*CAUTION: Do not practice twists if you have diarrhea or feel nauseous. Do not do this pose if you have arthritis in your knees. If you suffer from sacroiliac pain, release your pelvis whenever you twist.