1. Hands on shoulders, fingers in front, thumbs on back.
2. Engage your core by toning the lower abdomen in. Press both sitz bones down to lengthen spine up as if your crown is rising up to touch the sky.
3. Washing Machine Twist
4. Keeping the sitz bones firmly grounded, inhale and twist your torso to the right, exhale and twist to the left. Although I learned to do this at a rapid pace in Kundalini Yoga, I recommend a slow pace for beginners. Use your own discretion. Be sure to move from your sternum while keeping your sacrum, sitz bones, pelvis—everything below the navel—stable and do not allow the sitz bones to shift. Keep your chin and head turning in lock-step with the sternum. If the twisting makes you dizzy or nauseous, then you can keep your head straight.
5. Repeat several times until your spine has warmed up.
6. Now hold the twist to the right for at least three breaths.
7. Repeat on the other side: twist left and stay for at least three breaths.
8. Conclude by inhaling with a tall spine, return to the front and exhale. Relax.
