A twisting practice

Intended for Thursday, but you can really do it any day you need some twists.

Centering

Reclining breathing

Reclining, knees up, take 10 breaths.

Warm-up

Cat & Dog flow

Thread the needle (Parsva Balasana)

From table, take one arm under the other, and the shoulder toward the floor.

Sun Salutations (Surya Namaskar)

  • Mountain Pose (Tadasana)
  • Forward Fold (Utthanasana)
  • Half forward fold (Ardha Utthanasana)
  • Lunge
  • Downward Dog (Adho Mukha Svanasana)
  • Plank (Palankasana)
  • Lower down (Chaturanga)
  • Cobra (Bhujangasana)
  • Downward Dog
  • Lunge (Second Side)
  • Forward Fold (Utthanasana)
  • Mountain Pose (Tadasana)

Regular

Lunge with Twist

Lunge with Twist (knee down for Parivrtta Parsvakonasana)

Hands together in front of the heart. Life the back knee if you wish!

Standing Poses

Try to hold these few several breaths on each side.

Warrior II (Virabhadrasana II)

Side-angle pose (Parsvakonasana)

Forearm to the front thigh, or hand to the floor.

Wide-legged forward fold with Twist (Parivrtta Prasarity Paddotonasana)

Extend through the crown of the head to keep the spine long and straight while twisting.

Bonus Poses

Warrior I (Virabhadrasana I)

Hamstring Stretch (forward fold from Warrior I) (Parsvottanasana)

Revolved Triangle Pose (Parivrtta Trikonasana)

Twist toward the front leg from the hamstring stretch

Hip Opening

Pigeon Prep (Eka Pada Rajakapotasana)

Pigeon Prep with Twist

Twist toward the front knee, bringing the opposite shoulder toward the floor

Seated

Simple cross-legged twist (Sukhasana)

Bonus Poses

Fire-logs (Agnistambhasana)

Fire-logs with Twist (Parivrtta Agnistambhasana)

Twist towards the top foot, perhaps taking the upper arm to the arch of the foot.

Revolved Marichi’s Pose I (Parivrrta Marichiyasana I)

One leg straight the other bent, sole of the foot on the floor, knee pointing, turn away from the knee.

Revolved Marichi’s Pose II (Parivrrta Marichiyasana II)

Same as the last pose, but turn toward the knee.

Heron’s Pose (Krounchasana)

Stretch one leg straight out, use both hands to hold the other foot as you raise it into the air and then straighten the leg.

Rotated Heron’s Pose (Parivrrta Krounchasana)

Hold the raised foot with the opposite hand and twist

Bonus Pose

Revolved Head to Knee pose (Parivrtta Janu Sirsasana)

Remember to take the top shoulder over as you twist

Omega

Soles of the feet together as you lengthen the spine and fold.

Supine

Supine twist (Jathara Parivartanasana)

Happy Baby (Dwi Pada Yogidandasana)

Shavasana or Meditation

Take at least five minutes for Shavasana

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Michael Alan Dorman

Programmer, yogi, guitarist, drummer.