1. Lie on the mat with your knees bent, or you may place your lower legs on a bench.
2. Position your hands behind your head.
1. Twist your waist while raising your upper torso from the mat to one side.
2. Return to the original position where your shoulders make contact with the mat.
3. Repeat with opposite side (alternating twists).
1. Some people might need to keep their neck in a neutral position.
2. Hang your bent legs in the air (without the bench as support) for increased difficulty.