For the Twisted Knee Lift;- Lift the right leg with the knee bent and aim to get a right angle at the hip joint.
The lower leg relax the foot.
Arms out to the sides shoulder height palms facing forward.
Twist from the mid back so that the right arm goes backwards and the left comes forwards.
You can hold onto the lifted knee if you like or place hand on outside of knee.
Once you have position to take it further as you breath out follow your head round as far to the back as possible this will test your balance.
If you struggle with you balance let the head stay in line with the chest.