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Supine Spinal Twist

Lie on back. Hug right knee into chest. Take left hand to outer right thigh, and guide right knee to the left. Reach right arm out to the side, on the ground. You can stay with a neutral neck or, if it feels good, look to the right. You can keep left hand on right thigh to allow its weight to ground the right leg, or if you prefer, reach left arm long to the left so arms make one long line. Stay here for 5 to 10 deep breaths, then repeat on the other side.

Photo: Heidi Kristoffer

Reverse Prayer

Begin standing, or seated in a kneeling position. Allow arms to relax down to either side of body and, bending elbows, reach arms behind back. First, take fingertips to touch, then, press palms together in prayer position on spine and reach hands as high up on the spine as feels good. Stay for 5 to 10 deep breaths.

Photo: Heidi Kristoffer