Begin in mountain pose with your feet hip distance apart, toes turned slightly in. Internally rotate your femurs and on an exhalation bend the knees and come to sit in an imaginary chair. On an inhalation, bring the palms together at the heart and lengthen your spine. On the exhalation, twist from the lower abdomen to the right as you place the left elbow across the right thigh pressing the thigh into the left arm and the left arm into the right thigh. Take a few breaths before inhaling to rise back up to center and then take the twist to the left side.
Contract and release the abdominal muscles as you breathe into the twist. Imagine the twist wringing your insides out of any excess heat or toxins.
Releases stagnation, increases flexibility in the spine, improves digestion and strengthens the thighs and abdomen.