Twist :: Ardha Matsyendrasana
The Twist is the only pose of the basic session that rotates the spine. The other poses either flex forward or back or laterally, so it is important to include this basic asana in every session.
In this photo I am demonstrating a preparatory version of this pose. It is a much easier version of the final pose. Once I hold this pose for a while, I will twist the other direction, bringing my right arm to my left leg. Always keep your buttocks firmly planted on the ground, with your spine elongated upwards and your chest lifted. Avoid leaning in any direction. Think of the spine being perpendicular to the ground. This pose is deepened by connecting to the breath. Twist a little further each time you exhale. This pose should be done once to one side and then to the other side for the same length of time. Remember that the degree to which you twisted on the first side was achieved gradually and you should not expect to twist similarly on the second side except through the same gradual means of using the breathing.
Namaste.