Spinal twist are a great way to warm up the spine. They assist in moving energy in the abdomen region and create a detoxing effect for the blood though pranayama and the organs via the twisting or "wringing out" movement.
Starting position: Come to a conformable cross legged seated position. If you have a condition that prohibits this posture you can sit in a chair and receive the same benefits.
Bring the hands to the shoulders with the arms parallel to the ground. Gently drawing the elbows back as you stretch the chest open and activate the heart meridian.
To start: Close the eyes. Exhale all the air through the mouth. Inhale through the nose as you twist to the left.
Exhale though the nose as you twist right. Continue this movement from left to right and a moderately quick pace.
Note: Remember to take the head with you as you twist.
Continue for 1-3 minutes.
To end: Inhale to the front in the starting position. Hold the breath 5-10 secs and release.