Yoga posture - Eka Pada Parivrtta Upavisthasana

From a seated position with the legs straight out bend one knee towards the chest. Then rotate the upper body and use one arm to support the body and the other arm to aid in the twist.

You can see versions of this pose with the bent leg on the inside of the extended leg or crossed over on the outside.

Point the toes or push though the heel. Both are shown.

The arm can be straightened or bend. Both ways will help the body rotate more.

Extend up through the top of the head to lengthen the spine when twisting. This will allow more space to occur between the discs and help to protect them during the twists. This should be applied to all spinal twists.

Deep Spinal Twist Variation

Vinyasa Yoga Sequencing and Flowing
Some easy yoga postures to transition from and to:

Ardha Kapotasana, Paschimottasana, Hanumanasana, Janu Sirsasana, Parivrtta Janu Sirsasana, Janu Sirsasana II, Parivrtta Janu Sirsasana II, Parivrtta Janu Sirsasana III, Parivrtta Upavistha Konasana, Parsva Upavistha Konasana, Akarna Dhanurasana

Yoga Teacher Tips
The are so many ways this kind of seated spinal twist can be manipulated. You can con up with a different variation everyday of the year. Variations can be done in combination to slightly vary the pose or keep a students interested while maintaining the twist for a long time. Personally I don't  like to hold seated twists for too long but there are many reasons for and against everything and what it comes down to when you do your sequences is your preference and what the environment demands.

"A wise teacher will find a fitting style for each environment while cleverly teaching the meaning of yoga."

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