Figure-4 Spinal Rotation

1. Starting Position:

   • Begin by sitting on the floor with your legs extended in front of you.

   • Bend your right knee and place your right foot flat on the floor, positioning it on the outside of your left thigh.

2. Leg Positioning:

   • Keep your left leg straight, with your left foot flexed.

   • Ensure that your right knee is directly over your right ankle.

3. Torso Position:

   • Place your left hand on the floor behind you for support.

   • Raise your right arm up towards the ceiling, keeping your shoulder relaxed.

4. Spinal Rotation:

   • Inhale deeply and as you exhale, twist your torso to the right.

   • Use your right arm to gently push against your right knee for deeper rotation.

   • Keep your spine long and your chest lifted throughout the movement.

5. Hold the Stretch:

   • Hold this position for 15-30 seconds, breathing steadily.

   • You should feel a gentle stretch in your lower back, hips, and shoulders.

6. Return to Start:

   • Slowly unwind your torso back to the starting position.

   • Switch sides by bending your left knee and repeating the steps.

7. Repetitions:

   • Perform 2-3 sets on each side.

Tips for Beginners:

• Move within a comfortable range and avoid forcing the twist.

• Keep your movements slow and controlled.

• Focus on your breathing to enhance relaxation.