Ten to fifteen seconds.
Set
up for the pose by standing with your right side next to a wall and a chair
positioned directly in front of you.
Step your right foot up onto the chair
seat and twist gently toward the wall, placing both hands on the wall.
On your
inhalation, lengthen down through your standing leg, keeping your standing leg
strong and aware of the contact with the floor.
On your exhalation, maintaining
your awareness of the contact with the floor, lift your spine out of your hips
and twist from the bottom to the top, turning the head last.
Repeat on the
other side.
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