Half lord of the fishes (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Reclined twist (hold) · Beginner · timed
   Lying on the back with arms spread in a T, one knee is drawn up and guided across the body to the floor on the opposite side while both shoulder blades stay down and the head turns away from the knee.
2. Half lord of the fishes (hold) · Intermediate · timed
   Seated spinal twist: one leg folded on the floor with its heel by the opposite hip, the other foot planted flat outside that knee with its knee pointing up; the upright torso rotates toward the raised knee, the opposite