Spinal Twist Sitting Up: stretches the spinal column and nerves and helps reduce stiffness in the neck. It stretches and strengthens your abs and also massages the lower abdominal organs. It promotes healthy digestion and aids elimination. If you are unable to sit comfortably maintaining the curve in your lower back, sit on a folded blanket or pillow.

Modified Sitting Up Spinal Twist: is a little easier to do because one leg remains extended on the floor. It provides the same benefits.

Reclining Spinal Twist: is centering pose that calms the mind and nervous system as it balances the flow of energy throughout the body. It can relieve headaches and cleanse the digestive and elimination system (place a pillow between your knees).

Reclining Spinal Twist with One Leg Extended: place bolster or firm pillow under bend knee.

Reclining Spinal Twist with Crossed Legs: this is a more challenging and deeper twist.