Dual Spin (inspired by yoga’s principle “unity of opposites”)
Brief alignment: Come into a Warrior II stance with your front heel aligned with your back arch and your front knee tracking over the ankle. Place your rear hand onto the knee crease. Bend the elbow and clasp it with the front hand. As you bend the front knee, amplify the crease in the elbow and hold it tighter with your hand. Feel the opposite spin and seal the outside edge of the back foot. Bring your gaze over your bent elbow.
Benefits: centers and grounds; opens the hips; tones the legs and stretches the deltoids, allows you to experience the oppositional spin in every asana and to find the grounding and uplifting effect in any situation.
Contraindications: Knee, hip and elbow injury