(from lunge left)
Twist to left, lift arm up vertical to floor.
Look down, out, or up.
Move back heel vertical; straighten back leg, arms.
Line up head with hips.
Line up bottom biceps with bottom hand.
Point top palm out; close or open fingers. In either case stretch palm open and make hand flat.
Move front knee out.
Tighten glutes, press tailbone down, tone low belly. Move ribs back.
Lift back thigh.
Without changing shape, extend front knee, back heel apart.
Lift chest, stretch spine.
Repeat on the second side.
When the fingers are together, students tend to cup their palms. When the fingers are open, students tend to hyperextend their fingers. In either case, if a student put their top hand on the floor, their palm and fingertips should all touch the floor. Apply this across the board. That said, many yogahour teachers and studios teach “fingers together” exclusively. So although fingers together is not a hard and fast rule, it may be accurate to call it a principle shape of yogahour.
Done properly, twists compress, release, and remove toxins from the abdominal organs. They can also make for a strong and supple spine—a valuable asset.