VISHUDDHA CHAKRA: Twists

This practice focuses on creating elongation in the spine so that a twist can move from the lower belly, up through the chest, and through the neck and throat. As the body moves into each twist, keep the shoulders broad so that the neck and head are well supported. When this pathway remains clear, the mind and body can come together in the act of communication. 

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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

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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 lengthen 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

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