22/100 ~ Spinal Twist in a Chair  – Need a pick-me-up during that mid-day slump? Or a quick way to relieve stress? Here’s one you can practice in your office chair! This simple twist packs so many benefits – be sure to sit tall and breathe deeply for best results.

Benefits: Helps relieve stress and anxiety as this opens the chest, shoulders and back. Relieves back pain by stretching, strengthening and creating flexibility in the spine. Improves digestion and provides a detox for the body by squeezing internal organs during the twist. As you release, fresh blood floods and cleanses the organs.

How to: Sit on a firm chair and cross your legs, right knee over left. Press into your sit bones and sit tall. Bring your left hand to the top of your right knee and take a deep breath in. As you begin to exhale, turn your torso and chest toward the right, reaching your right arm around to rest over the back of the chair. Relax your shoulders away from your ears and turn your head to look over the right shoulder. Stretch your eyes as far to the right as you can – like you’re trying to read something just out of view. Hold this pose for 2-5 breaths and unwind yourself slowly. Repeat on the other side.

An extra note: Being well-hydrated will help relieve nausea that sometimes happens with twisting poses. Drink lots of water!

Mantra: “I create my own calm.”