Start in mountain pose. Begin to bend both legs and squat down into chair pose. Bring your arms and palms together overhead. Stay in chair pose as you bring your hands together in prayer pose at the center of your chest. Twist your torso to the right and bring your arms over to that side by placing your left elbow on the outside of your right knee. Use your arms against your leg to twist, and turn your torso so your chest forms a 90 degree angle with the floor. If you wish to go deeper open the arms extending the top arm up towards the ceiling and the bottom arm towards the floor. Stay in the pose for 5-10 breaths. Repeat the twist on the opposite side. Repeat this cycle of twisting chair for 4 rounds.
Seated Deep Twist
Come to a simple seated wide legged pose. Bend the right knee so that the foot comes into the groin area. Bring the right arm back behind you finding a place to hold on to as you look over the should for a deep twist. Stay here for 10-15 breaths and then repeat on the opposite side. To go deeper add the arm variation repeat the pose pose 2 rounds on each side.
Simple Seated Twist
Come to a seated position taking a quick twist to release the spine. Cross your right leg over your left. Take a gentle twisting spinal release for 15 slow and deep breaths. Repeat the pose on the opposite side.