Jathara Parivartanasana – Supine Spinal Twist
Sometimes referred to as Supta Matsyendrasana This is a gentle and easy twist. It is a cooling pose down which is facilitated most frequently near the end of class.
- Lie flat on your back, extending your legs straight on the floor.
- Extend your arms out to either side of the body in a ‘T’ form or inverted ‘V’ position.
- While inhaling, bring your right leg straight up so it is perpendicular to the floor.
- On an exhalation, lower this leg over to the left side to rest on or near the floor. Place the left hand on the right knee.
- Your head can remain neutral and face the ceiling, or you can turn your head towards the right shoulder.
- Hold this position relaxing the body and melting into the floor for 15 breaths or even 1 minute.
- Return to the starting position. Repeat on the opposite side.
Utthita Aswa Sanchalanasana Namaskar – Runners Lunge Twist
1. Standing at one end of your mat, from Tadasana, step your left foot toward the back of your mat and keep the toes pointing forward.
2. Bend your right front knee. Place your palms together in Namaskar Mudra.
3. Turn your torso to the left. Breathe normally for 15 counts.
4. Come to center and turn to the right, bringing your left elbow near the outside of your right knee. You may bend forward a bit. Hold for several breaths and return to Tadasana.
5. Breathe normally and recalibrate yourself. Repeat on the opposite side.
Marichi Variation A basic seated twist begins with sitting cross-legged with a blanket or bolster under your hips. Make sure that your pelvis is tilting forward, and your spine is lengthening towards the ceiling.
1. In a seated position extend both legs in front of you in Dandasana or Staff Pose.
2. Bend your left knee and place your foot flat on the floor near the groin (or cross left foot over the right thigh and put on the floor).
3. Inhale and lengthen the torso.
4. Exhale and reach your right arm and shoulder forward to sweep around your left knee, hugging the knee towards your chest (or placing your right elbow on your knee with the hand and lower arm perpendicular to the floor in a “hi wave” position.
5. At the same time, you are sweeping your left hand to a position behind your left hip on the floor.
6. Inhale and lengthen your torso. (Do not place much weight on your left hand.) As you exhale, open your chest by drawing the shoulder blades away from the ears.
7. Look toward your left shoulder. Hold this pose but not the breath, breathing normally for 14 seconds.
8. Then release the arms and swivel your body back to Dandasana Namaskar. Repeat on the opposite side.
Supta Bharadvaja Variation – Windshield Wiper This is my favorite ending to any practice for those with back lower discomfort by taking pressure off the spine as we lie on our backs. The rocking of the sacrum creates a gentle shifting pressure around the discs.
1. Lie on your back with knees bent and your feet grounded on the mat, mat-width apart.
2. Slowly rock your knees and legs from side to side in unison. Instead of going as far as you can (you may or may not want to go to the floor), think of gently rocking your sacrum/pelvis side to side.
3. You can relax at the end of each rocking motion for a moment for a few breaths or perform this pose very slowly and dynamically. Continue for about 2 minutes. Then slowly extend your legs into Shavasana.
4. (Can also be performed with the legs positioned in the air in a Chair-like pose and gliding once again in unison from side to side.)
Urdhva Mukha Pasasana – Thread the Needle Twist
1.Begin this pose by assuming a Puppy Dog or Tabletop position, having all four knees and hands on the floor.
2. Lift your right hand placing it between your left hand and left knee, lowering your right ear towards the floor. Rest your head on the floor, looking at your open palm.
3.Your left hand should remain in place or can be lifted towards the sky.
4.Keep breathing for a few long breaths.
5.Come back to your starting position. Repeat on the opposite side.
Parivrtta Utkatasana Namaskar– Revolved Chair Twist Can also be performed in a chair
1. Stand in Tadasana with your feet almost touching.
2. On an inhale stretch the hands and arms out in front of you with the palms facing downwards.
3. Exhaling, gently bend the knees and push the pelvis down as if you were sitting on a chair. Bring hands into Namaskar Mudra.
4. Turn from your shoulders to the right.
5. Press your hands into each other for better stability. Knees can also press into each other. Do not strain the knees.
6. Take deep breaths and twist the belly and arms a little more.
7. Hold the pose, but not the breath. Gaze in front of where you are for 10-15 seonds.
8. Exhaling, press the feet into the ground, turn towards the center, and slowly straighten your legs.
9. Bring the arms down and stand in Tadasana. Take a moment to breathe and recalibrate.
10. Repeat on the opposite side.