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Understanding Yoga through Knowledge and Practice



ASANA: TWISTS:

Twists activate the agni, or digestive fire in the body as well as wring out toxins from the abdominal organs. They also allow the spine to receive the same wringing action which can benefit those who suffer from back pain if done gently.


ARDHA MATSYENDRASANA (Half Lord of the Fishes Pose)

  • Sit with left leg bent, heel beside right hip
  • Either step down on right foot with heel in front of left ankle, or cross right foot over left leg
  • Inhale and wrap left arm around front of right knee
  • Exhale and twist into right leg, compressing the belly
  • Twist from belly, through ribs, chest, and then head
  • Hold for up to 1 minute, then release and change sides
  • Therapeutics: Compresses the belly to increase digestion, wrings out muscles along spine
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BHARADVAJASANA (Bharadvaja's Twist)

  • Sit on edge of folded blanket
  • Draw feet to left side of pelvis, knees stay in front of torso
  • Try to press left hip towards floor as you raise left arm overhead
  • Exhale and twist belly, ribs, chest and head to right
  • Release left arm to outside of right thigh, right arm can support behind the back
  • Hold for up to 2 minutes, then release and change sides
  • Therapeutics: Opens hips, stretches muscles along spine & neck
  • Preparation: Jathara Parivartanasana, Ardha Matsyendrasana
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JATHARA PARIVARTANASANA (Reclining Twist)

  • Lie on back with knees bent and feet on floor
  • Shift hips to the right a few inches from center
  • Draw the knees into the chest and release legs to the left
  • You can either leave knees bent, or press feet out to straighten legs
  • Hold for up to 1 minute, then bend knees and draw them up to center, change sides
  • Therapeutics: Broadens back of pelvis, stretches outside of legs, gently compresses the abdominal organs
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MARICHYASANA III (Pose Dedicated to the Sage Marichi)

  • Sit in Dandasana
  • Bend right knee and either step the foot down in front of right sit bone, or cross over and step outside of right thigh
  • Inhale and sit up tall through torso, wrap left arm around front of right knee, right arm reaches to floor behind torso
  • Exhale and twist into right leg, belly, ribs, chest and head
  • Hold up to 2 minutes, then release and change sides
  • Therapeutics: Opens hips, stretches muscles along spine & neck
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PARVRITA JANU SIRSASANA (Revolved Head to Knee Pose)

  • Sit with left leg straight and right foot on inside of left thigh
  • Inhale and sit up tall, begin twisting to right
  • Reach left arm towards inside of left foot and side bend over straight leg
  • Reach right softly over head
  • Hold for up to 1 minutes, then release and change sides
  • Therapeutics: Opens hips and side waist, compresses abdominal organs
  • Preparation: Janu Sirsasana
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PARVRITA TRIKONASANA (Revolved Triangle Pose)

  • Stand with right foot forward, left foot back and turned out 60 degrees
  • Place hands on hips and lenthen through spine
  • Exhale and bend forward from hips bringing left hand onto chair or block
  • Either place right hand on hip or reach out from shoulder
  • Hold for 10 breaths, then release and switch sides
  • Therapeutics: Balance, focus, stretches legs, helps with awareness of hip alignment
  • Preparation: Parsvottanasana, Trikonasana
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PASASANA (Noose Pose)

  • Come into Malasana with left side towards wall
  • Inhale and lift torso away from knees
  • Exhale and bring right elbow onto outside of left knee to twist body to left
  • Place both hands on wall and gently lean torso back
  • Therapeutics: Compresses abdominal organs, stretches muscles along spine, opens hips
  • Preparation: Malasana
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Asana Index:  Warm-Ups - Seated Poses - Standing Poses
Forward Bends - Back Bends - Twists - Inversions - Restoratives