After you've unwound from the previous pose, (whatever that may be; maybe you're not even following my sequence at this point; it's all good) make sure you're reclined on your back, knees bent, soles of the feet flat on the earth beneath you.
Take your arms out wide like a T. Cross your right ankle over your left knee and on an exhale, lower both legs to the left. Let your left knee and sole of your right foot meet the ground. Keep the right knee pointed toward the ceiling above you, maybe slightly forward as you feel sensation in the top of the right thigh.
As in all the poses, notice if you have a tendency to guard in this shape and send your breath where you feel any tension. If it's sharp or shooting, back off. Otherwise, imagine you can let the outer right hip relase toward the mat. You might feel this in your lower back and maybe even deep in the glute as well.
Keep your feet flexed (protect those knees!) If you'd like to layer the twist, gently lift your head and turn your gaze to the right. Then stay and breathe, deep and full, nice and easy.
After about 4 minutes, pull your belly button to your spine to support your core as you left your knees back to center on an inhale. Then reverse the cross of your knees and do the same on the opposite side.
When you return to center for the second time, take your feet wide to the sides of your mat and let your bent knees fall toward one another. Press your low back into the mat and rest in this shape few a few more breaths.
