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Hugging the knee before beginning the twist is crucial for elongating the spine and lifting the internal abdominal organs, which allows for a deeper twist. Cross the right foot over the left knee, placing it on the floor on the outside of the left knee. The extended leg stays straight, with knee and toes pointing up to the ceiling. With both hands on the right knee, inhale and lengthen the torso up by lifting the chest and spine. Exhale relax the shoulders. Place the left arm outside the right knee. Inhale, raise the right arm up to the ceiling, keep the shoulder relaxed; then exhale and twist to the right, placing the right hand behind you, just behind your buttock. Inhale and create a lift to the torso and head, then exhale and twist the head and gaze to the right. (Remember wherever your eyes go, your body will follow.) Use your breath to deepen the pose: inhale and lengthen; exhale and twist. Your chest should be open, keeping your shoulders relaxed, away from your ears. Feel the twist originating in the low back and ending at the crown of the head. Try not to lean on the right hand. You should feel as if you are rotating around on a pole, which extends from the base of the spine through the top of the head. Hold the twist for 30 seconds to 1 minute; the breath should remain slow and deep throughout the posture. When ready, slowly unwind your head, arms and torso, and straighten out the leg, so you are back in dandasana. Follow with a twist to the left.
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