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.