The spine with its beautiful natural curves helps to support the weight of the body so that we can walk and run, twist and turn in many different configurations. Each section of the spine has a different ability to twist. The lumbar spine vertebral bodies are shaped such that they do not have much capacity to twist, The thoracic spine and rib cage has slightly more capacity to twist than the lumbar but the other bone structures, such as the ribs, scapula, sternum and clavicles make twisting deeply in the thoracic spine somewhat impeded. The cervical spine has the most capacity to twist, and because of this, we need to be careful not to over twist the neck in our twisting asanas. 

During our practice this week we will work in each twist by beginning deep in the belly, rooting down into the pelvic floor and sit bones, then twisting the deep abdomen first, using the deep abdominal muscles to support the lumbar spine in the twist. Then rotate the thoracic spine, rib cage, chest and shoulders and finally the head rotates at the very end of the twist ensuring an even rotation from the base of the body to the crown of the head. Remember to keep the throat, jaw and mouth soft so that breath can continue to flow between the body and the head with ease. 

Head Movements - No
From a comfortable seated position, slowly turn the head right on inhale and exhale to center. Repeat to each side 5 times with the breath avoiding all discomfort.

Head Movements - Yes
From a comfortable seated position, slowly rock the head up and down. Be careful not to loose control of the head and lift the chin as you inhale, raise the back of the skull and draw the chin in and down as you exhale. Be sure to keep both sides of the neck long as you move the head. Repeat 5 times to each side with the breath.

Head Movements - Tilt
From a comfortable seated position, inhale and lift the right ear up towards the ceiling as you keep the right shoulder relaxed. Exhale back to center and repeat to the other side. Repeat 5 times to each side with the breath.

Seated Twist
Begin sitting cross legged and inhale to draw the arms overhead. Exhale and first twist to the right bringing the left hand to the right knee, the right hand on the floor behind you. Inhale return to the center with the arms overhead. Exhale and twist to the left (shown) bringing the right hand to the left knee, the left hand on the floor behind you. Repeat with the breath 5-10 times.
Therapeutics: Gently opens the ribs, massages the organs and muscles along the spine. 

Low Lunge Twist
From all fours bring the left leg forward into a lunge. Inhale and raise the arms over the head. Exhale the left hand onto the left hip and the right hand to the outside of the left knee, twisting the torso to the left. 
Hold for 3-5 breaths, then return to center.
Twist to the other side with legs in the same position. Inhale and raise the arms over the head. Exhale the right hand onto the right hip and the left hand to the inside of the left knee, twisting the torso to the right. 
Hold for 3-5 breaths, then return to center.
Therapeutics: Builds core awareness, prepares the body for deeper twists.

Adho Mukha Svanasana (Downward Facing Dog)
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in. 
Hold 1-3 minutes, release into Child's Pose.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs

Ganeshasana (Elephant Pose)
Begin standing with feet slightly wider than hips distance apart. Keeping the knees soft, begin to swing arms around the body like two elephant trunks, lightly tap the body with the hands wherever they land as you twist right and left. Go faster or slower depending on how it feels to you for about 1 minute. Then slow down the swinging until you are again standing still. 
Therapeutics: Increases circulation of blood and lymph throughout the body, awakens the energy and detoxifies the abdominal organs. 

Airplane
Begin with feet wide apart. 
Variation I:  Inhale and raise arms out to sides of body. Exhale and bring hands down to the floor, block or chair. Then inhale and lengthen the spine and as you exhale twist the torso to the right, bringing the left hand to the hip, inhale both hands to the floor and exhale repeat to the other side. Repeat 5 times with the breath, alternating sides.
Variation II: Begin standing and inhale bring the arms out to the sides of body. Exhale and bring left hand down to the floor and twist tot the right with the left hand extend straight out from the shoulder. Inhale return to standing with the arms out and repeat to the other side. Repeat 5 times with the breath, alternating sides.
Therapeutics: Builds strength around core, wrings out the digestive organs.

Supported Heart Opener
Set up two bolsters perpendicular to mat with folded blanket on the one toward the back of the mat. Sit on folded blanket or on floor facing away from bolsters. Lie back so that shoulder blades and upper back are supported by shorted bolster and the head and neck are supported by the taller bolster. The upper line of the shoulders and arms should fall in between the bolsters. If the elbows to not readily reach the floor, support with more folded blankets. Either straighten legs out to floor or rest knees over bolster.
Therapeutics: Opens heart and releases tension across chest, shoulders and neck

The throat is a bridge between the energies of the heart, body and mind and the act of communication draws from all three. This week we will work with variations of Setu Bandha while keeping the shoulders, upper back, throat, jaw and mouth open for breath to move from the sinus into the lungs and out again. Our goal is to maintain conscious awareness of the throat as a literal mind/body connection.

Setu  Bandha (Bridge Pose)
Lie on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. Keep the throat and jaw relaxed and feel breath move through the throat. Hold 5-15 breaths and release.
Restorative: Place folded blanket under shoulders and sacrum on block. 
Therapeutics: Opens chest, activates thyroid, tractions spine

Supported Setu Bandha with Extended Leg
Lie on back with knees bent and feet on floor. Inhale and raise hips off floor, placing block under sacrum. Keep right knee bent and extend left leg placing foot either on a wall or the heel on the ground and lengthen the leg. Keep the throat and jaw relaxed and feel breath move through the throat. Hold for 10 breaths, then release and change legs.
Therapeutics: Stretches the psoas on the straight leg side and opens up the front of the thigh and lower back. 

Supported Setu Bandha with Extended Leg and Knee Clasped
Begin with the hips on a block in Setu Bandha. Keep right knee bent and extend right leg placing foot either on a wall or the heel on the ground and lengthen the leg. Draw left knee into the chest and either hold the shin Hold for 10 breaths, then extend the left foot towards the ceiling and clasp the hands behind the thigh or use a strap across the foot for support. Balance the leg just above the hip socket. Hold for 10 breaths. Keep the throat and jaw relaxed and feel breath move through the throat. Hold for 5 breaths, thenrelease and change legs.
Therapeutics: Stretches the psoas on the straight leg side and opens up the front of the thigh and lower back. 

Setu Bandha with Both Legs Extended
Begin with the hips on a block in Setu Bandha. Bend the knees and draw them into the chest. Place a strap across the bottoms of both feet and extend the knees fully and place the legs so that the legs sit just above the hip sockets. If the legs are angled to tightly in towards the body the pelvis will be tucked under; if the legs are angled too far away from the body, you will arch the back. Try to find a placement where the sacrum sits flat on the surface of the block. Keep the throat and jaw relaxed and feel breath move through the throat. Hold for 5-10 breaths, then release feet to floor and remove the block.
Therapeutics: Stretches the hamstrings, opens the chest and throat.

Bricklayers Rest
Place two blocks on mat, one perpendicular to mat on lowest height, the other parallel to mat on middle height. The blocks should be 4-6 inches away from each other. Sit facing away from blocks and lie back placing shoulder blades on low block, back of head on high block. Place arms on floor with palms facing upwards.
Therapeutics: Opens the heart and relaxes the trapezius muscles of the upper back

This week we will focus on simple movements that prepare the voice for chanting. Just like you would tune a guitar before you play, you also need to tune the instrument of your body before you engage in and sound practices to ensure that the body is receptive to the vibration of your voice.

Ankle Rotations
Begin seated comfortably. Use the left hand to weave between the toes of the right foot.  Rotate 5 times one way, then 5 times opposite. Repeat with the other ankle.

Wrist Rotations
Clasp hands together and hold in front of the chest. Begin to rotate the wrists in a figure 8 formation.  Rotate 5 times one way, then 5 times opposite.

Neck Rotations
Gently rotate the neck as if you were drawing a circle with the nose on a chalkboard. Rotate 5 times one way, then 5 times opposite.

Shoulder Rotations
Place the hands on the upper thighs and rotate the shoulders in a backwards circle 5 times. Then flip the hands over and rotate the shoulders in a forwards circle 5 times.

Belly Rotation
Rotate abdomen around in a circle, articulating the rib cage.  Rotate 5 times one way, then 5 times opposite.

Seated Twist
Place left hand on left knee and right hand on right upper thigh. As you exhale twist to the right bringing left shoulder towards right knee, then inhale to center. Change the placement of the hands and twist to the left. Repeat 5 times each direction.

Vowel Spiral
Begin in a comfortable seated position (you may sit in a chair if needed).Take a few breaths into the lower belly and exhale naturally through the nose. When you are ready to begin, chant the sounds at a natural speaking pitch. You may also place your hand over the areas of the body where the vibration is strongest.

• AHH at the Heart
  
• AAA at the Throat
  
• OOO at the Belly (lips very  round)
  
• EEE in the Head (smile wide with the mouth)
  
• UUU at the Tailbone
  
• MMM at the Crown 
  
• Repeat AHH at the Heart
  

Intended Benefits: Each vowel resonates within your body at different levels bringing awareness and relaxation.