TWIST while sitting:

Sit cross-legged on a blanket. Stretch both arms above your head. The abdominal muscles should be slightly tense to protect the back. Inhale and stretch both arms up. Whilst exhaling turn to the left side and bring the right hand to the left knee. Inhale bringing the arms back up and as you exhale turn to the other side. Make the back long by pressing on gluteal bones and growing up over the head.