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