Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale, lift right arm to ceiling, twisting torso. Exhale, thread right arm under left, palm up. Lower right shoulder and ear to mat, extending left arm forward for support. Align hips over knees, hold. Inhale, slide right arm out, lift to ceiling. Exhale, lower hand, repeat on left side.
To maintain spinal alignment and prevent lower back strain, actively keep your hips stacked directly above your knees throughout the twist. Soften your gaze downward towards the mat to release tension in your neck and prevent straining your upper body. Allow your right shoulder to gently relax and sink towards the mat as you lower, avoiding gripping or tightness. Focus on deep, controlled breathing, inhaling to expand your chest and exhaling to deepen the twisting sensation and release any holding patterns. Be mindful to avoid pressing your head into the mat, as this can compress your neck and restrict the twist; instead, focus on lowering your shoulder.
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