Instructions
Standing
Stand with feet shoulder-width apart and knees bent. Lean back slightly. Twist your body to the right side while reaching both arms above your head, as if holding an imaginary rope between them. Keep the right side of the body contracted and the left side stretched. Repeat, twisting to the left side while keeping your arms above your head.
Seated
Start by sitting near the front of the chair with feet together and safely planted on the ground. Lean back slightly without leaning against the back of the chair. Twist your body to the right side while reaching both arms above your head, as if holding an imaginary rope between them. Keep the right side of the body contracted and the left side stretched. Repeat, twisting to the left side while keeping your arms above your head.