This technique is a twist where you’re lying on your side. It’s very good for turning the ribcage and creating more rotation in between your ribs and pelvis and then also in between your head and ribcage.

So you’ll come on to your side with your knees stacked. Now when I do this with people one -on -one I hold their knee down. So I want you to imagine that your knee is truly anchored to the other knee.

You’re going to allow your body to come down. Now the tendency here because our knees are bent is to be in a fetal position and that’s not useful for this stretch. You want your spine vertical. If you’re comfortable with your arm under your head that’s great or it could be out to the side.

Let your neck relax wherever you are. Bring your top hand on top of your bottom hand and take a deep breath and relax. Squeeze your knees together. Raise your top arm slowly as you turn your head at the same time.

It’s very important that you’re not taking the arm back like this. So the whole body moves as one unit. You’re rolling onto the back of your shoulders looking at the ceiling. Watch this knee because it’s not going to open.

It’s going to stay glued to the other one and as I slowly turn and twist it’s totally normal to get stuck right about here. So you’ll feel your progress as you practice regularly and then once you get here you might make some little adjustments to really feel a full spinal twist.

This hand is also available to help you hold those knees together. Once you get the hang of it you can go back and forth in slow motion with your breath. I would recommend inhaling your arm to the top, exhaling your arm to the ground.

If it feels good you could hold it for 10 seconds or you could just come right back. Focus on your breath and really keeping your lower body stable so the movement is in the rib cage. When you switch sides, be sure that you’re not in a round position.

That’s sometimes our tendency if we don’t think about it. So your back is straight. Your arm is either here or holding your knees or under your head. Take the top arm up, roll onto the back of the head, focus on your chest bone, your sternum, really turning and feeling the chest wall opening all the way across.

Turn your head is the last step. Take your time and breathe and repeat that maybe five to ten times on each side and really make an assessment for yourself of what side feels stiffer, looser, has more mobility or less.

And as I’ve mentioned in many videos, if one side feels a lot tighter than the other, it’s your job to stay on that side longer, breathe a little deeper, focus on it more, over time creating more balance on both sides of your body.