Twists

Revolved poses literally and figuratively change our perspective. You’ve probably heard that the left brain sends messages to the right side of the body and visa versa, at least simplistically put. When you cross your midline with one side of the body, you are sending your nervous system very subtle signals that encourage integration, digestion and harmony.

With this relatively gentle sequence of twists, balanced by Down Dogs, and inversions, encourage your digestion of all the material and experience life brings you. Just make sure you’re not digesting lunch right before you hit the mat!

Things you might want to have handy: Yoga Mat, Yoga Blocks, Yoga Towels or Blankets

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

 

Step 1: Opposite Arm and Leg Warm up
Duration: 2 minutes
Pose Review: Opposite Arm and Leg Pose

Begin supine on your mat and press your low back into the surface beneath you. Bend your knees and lift your legs up to the sky. Reach your right arm to your left toes, release and alternate sides. Continue, moving with your breath for two minutes.


Step 2: Downward Facing Dog

Duration: 3-5 breaths
Pose Review: Downward Facing Dog

Roll over, press your hands into the mat under your shoulders and reach your hips back and up through Child’s pose and up to Down Dog. Keep your knees slightly bent in your first Down Dog of the day.


Step 3: High Lunge
Duration: 3-5 breaths
Pose Review: High Lunge

Draw your right knee in and place your right foot by your right hand. Lift your left knee and wave your spine up, reaching your arms over head and tailbone down.


Step 4: Reversed Side Angle Pose
Duration: 3-5 breaths
Pose Review: Reversed Side Angle Pose

Reach your left arm out in front, lengthening your spine and engaging your core. Draw your left elbow to the outside of your right knee. Maintaining a level pelvis, revolve the spine so your sternum faces to your right. Join your hands in front of your heart.

To return to Down Dog, look down, releasing your elbow and reach your hands to the ground on either side of your foot. Step back.

    
Step 5-7:
repeat 2-4 on the other side

    
Step 8: Downward Facing Dog
Duration: 5 breaths
Pose Review: Downward Facing Dog

Reach your legs back, hips back and up, and heart forward and feel the length and energy of your spine.

  
Step 9: Seated Sage Twist
Duration: 5 breaths each side
Pose Review: Seated Sage Twist

Lower your knees and rotate your feet out. Consider elevating your hips on a blanket and come to Easy pose. Inhaling, lift your arms and exhaling turn from deep in the belly to your right, placing your right hand behind you and your left on your right knee. Inhale length, exhale revolve.

Repeat on the other side.


Step 10: Mariachasana Twist
Duration: 5 breaths each side
Pose Review: Mariachasana Twist

Extend both legs in front of you for Staff pose. Consider elevating your hips on a blanket. Bring your right foot in front of your right hip, knee pointing to the ceiling. Twisting from deep in your belly, bring your right hand behind you and your left arm wrapping around your right outer leg. Inhale length, exhale, revolve. Gaze either forward or comfortably behind.

Extend into Staff and repeat on the other side.

    
Step 11: Bridge
Duration: 5-25 breaths
Pose Review: Bridge Pose

Lower down to a supine position and bend your knees, bringing your feet onto the floor hip width apart and close enough that you can touch your heels. On an exhalation lift your hips as high as you can, keeping your tailbone extending toward your knees and your knees centered in front of your hips and over your ankles. Join your hands behind your back and roll first one shoulder, then the other under your body. Maintain a natural curve in your neck and draw your sternum toward your chin rather than the other way around.

For a supported version, try a block under your sacrum and spend a little longer in the pose.

To come out, unlace your fingers, unroll your shoulders and mindfully lower your spine from top to bottom. Gently hug your knees in.


Step 12: Fish

Duration: 5-25 breaths
Pose Review: Fish Pose

Bring your feet to the ground with your knees bent. Lift your hips enough to place your hands under your sacrum and lift your entire spine, placing the top of your head on the floor. Maintain core engagement to lengthen your low back and feel the openness of the front of your body.

To come out, press your elbows into the ground, lift your head, tuck your chin and mindfully lower your body from tailbone to head using your core. Turn your head from side to side. Roll your wrists and extend your legs and arms.

 

Perform the relaxation sequence to complete this routine.


Comments (0)

Post a Comment (showhide)
* Your Name:
* Your Email:
(not publicly displayed)
Reply Notification:
Approval Notification:
Website:
* Security Image:
Security Image Generate new
Copy the numbers and letters from the security image:
* Message:

Email to Friend

Fill in the form below to send this intermediate yoga routine to a friend:

Email to Friend
* Your Name:
* Your Email:
* Friend's Name:
* Friend's Email:
* Security Image:
Security Image Generate new
Copy the numbers and letters from the security image
* Message: