Seated Spinal Twist

Seated spinal twist will stretch hips and back.  For seated spinal twist, begin seated on the ground.  Cross the legs at the knees and place feet near hips.  Place the foot of your top leg flat on the ground and hug knee towards chest.  For right twist: Place right hand on the ground behind right hip.  Twist towards your left thigh and hook left elbow on the outside of your knee or use left arm to hug knee towards chest.  For left twist:  Place left hand on the ground behind right hip.  Twist towards your lifted thigh and hook right elbow on the outside of your knee or use right arm to hug knee towards chest.  

Modifications:  Extend bottom left straight and place the foot of bent knee on the inside or outside of the thigh of the extended leg.