Revolved Pose Flows

Twists combine the releasing effects of forward bends with the uplifting effects of backbends for an unparalleled experience of being stretched from the inside out and a feeling of brightness and vitality like the Ayurvedic cleaning squad just gave you the once over.

All yoga poses require some element of balance, even Mountain, because as you re-distribute your weight more evenly your body must respond to maintain its position. Twists present a special challenge to balance because even as you adjust your foundation and support, the sides of your body are doing different things in different places than they are accustomed.

The wringing out the tissues in twisting poses comes from the compression on one side of the body and the complementary stretching on the other. This combined with breathing deeply and building internal heat supercharges the metabolism; you enable your body to rid itself most efficiently of the byproducts of metabolism, while fueling from the nourishment of your digestion and breath.

In this sequence you’ll start with basic twists, building up to a twisting arm balance before finishing poses.

Things you might want to have handy: Yoga Mat, Yoga Towel or Blanket, Yoga Strap, Yoga Blocks


It is recommended to perform the warm-up before starting this routine.

Step 1: Mountain
Duration: 12 breaths
Pose Review: Mountain Pose

Stand so that your weight is distributed equally over both your feet. Distribute your sensation evenly through your body. Breathe evenly and easily.


Step 2: Awkward Chair Pose, variation
Duration: 12 breaths
Pose Review: Awkward Chair Pose

Lower your hips and lengthen your spine as you bring your right elbow to the outside of your left knee, placing your palms together at your heart. Feel the fire your legs and belly supercharge the radiance of your heart.


Step 3: Revolved Side Angle Pose
Duration: 12 breaths
Pose Review: Revolved Side Angle Pose

Step back with your left foot to the top of a lunge, while maintaining the twist in your upper body.


Step 4: Revolved Half Moon Pose
Duration: 12 breaths
Pose Review: Revolved Half Moon Pose

Look at the ground, reach your right hand down in front of your right foot. Center your weight over your right foot and lift your left heel out level with your hip as you extend your right leg straight, standing on it. you may look up to your left hand.

To come out, look down, bend both knees and bring your flying foot down next to your standing foot. Reach up through Awkward Chair Pose, Raised Hands and back to Mountain.


Step5: Repeat Steps 2-4 on the other side.


Step 6: Dancer Pose
Duration: 12 breaths
Pose Review: Dancer Pose

From Mountain Pose, bend your left knee and bring your left foot to your backside. Reach your left hand back and kick your foot up and back as you lengthen your sternum forward and rotate forward from the hip. Reach your right arm out in front. Gaze is at your right thumb, or take Chin Mudra with thumb and forefinger joined.

    
Step 7: Eagle Pose
Duration: 12 breaths
Pose Review: Eagle Pose

Releasing your foot mindfully, reach your fingertips out to the side at shoulder height and without touching the ground, swing your left up to hip level. Cross your legs and sit as you sweep your left arm under the right, bend both elbows and bring your palms to face one another.


Step 8: Repeat 5-6 on the other side.


Step 9: One-Legged King Pigeon, variation

Duration: 12 breaths
Pose Review: One-Legged King Pigeon

From Downward Facing Dog, draw your left knee forward to your left wrist and place your shin parallel to the short edge of your mat, lowering your hips. Bring your right elbow to the ground and with your left hand either press down on your left groin or wrap your forearm behind your waist.


Step 10: Repeat on the other side.


Step 11: Side Crow

Duration: 12 breaths
Pose Review: Side Crow

From a low Garland Pose, place your hands on the floor under your shoulders and begin to transfer your weight onto your hands. Twist by bringing your knees to the back of your right upper arm on the tricep, and shifting your left hip to the left tricep. Lift off from one foot first, then both, bending your elbows, back - not out - just as in Four Limbed Staff, or Chatturanga.

Step 12: Repeat on the other side, and rest in between and after in Child’s Pose until your breath stabilizes.


Step 13: Rotated Head to Knee Pose

Duration: 12 breaths
Pose Review: Rotated Head to Knee Pose

Extend your legs in front of you for Staff Pose and bend your right knee, bringing your foot high inside your left thigh. With your heart facing your knee, reach your left hand down along the inside of your left leg, maintaining a long spine and open heart. Reach your right hand overhead and grasp your left foot.


Step 14: Repeat on the other side.


Step 15: Shoulder Stand
Duration: 5-25 breaths
Pose Review: Shoulder Stand

From a supine position, press your elbows into the ground, draw your knees in and extend your legs up and overhead. Bring your hands to your low back and support it until your breath stabilizes. Reaching up through your toes, slowly bring your hips over your shoulders until your shoulders, hips and toes are in a line perpendicular to the ground. Breathe with your chest, keeping your core muscles fully engaged.


Step 16: Plow
Duration: 5-25 breaths
Pose Review: Plow Pose

Lower your feet behind your head without lowering your hips toward your chest. Maintain long side bodies. Reach your hands behind you and bring your hand together with straight arms.

    
Step 17: Fish
Duration 5 breaths
Pose Review: Fish Pose

Unfurl through your core until your hips are on the ground. Bend your knees and bring your toes to the ground. Pressing your elbows into the ground, lift your heart up until you are balanced on your sitting bones and sacrum and reach the top of your head back to the ground. Reach your arms up.


Perform the relaxation sequence to complete this routine.


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