Yoga Twists

Yoga Twists

*Yoga Twists Practice

Never force yourself into any position.  Allow it to be easy and focus on your breath.

1.  Standing Prayer Twist

  • Stand tall with feet hip width, abs in, chest lifted, and shoulders retracted and depressed and hands at your sides (a.k.a. Mountain Pose).
  • Inhale, and take hands out to the side.
  • Exhale, and take hands to prayer position.
  • Inhale to prepare.
  • Exhale, and twist upper body to the right.
  • Inhale, reach arms overhead while simultaneously bringing the upper body back to face the front.
  • Exhale and float the arms down to your side again.
  • Repeat to the left, and alternate each side 3x.

2.  Chair Twist

  • From Mountain Pose, inhale to prepare.
  • Exhale, and bend your knees while pushing hips back.  Simultaneously bring hands to prayer position.  Pinch your shoulder blades slightly to open up your chest.
  • Inhale to prep.
  • Exhale and twist upper body to the right with ease.  Hold position for 3-5 more breaths.
  • Inhale and reach arms overhead while simultaneously standing up into a mini backbend.
  • Exhale, open arms out and back down to your side.
  • Repeat to the left.

3.  Standing Wide Angle Forward Fold Twist

  • From Mountain Pose, inhale to prepare.
  • Exhale, and take your feet about 3 feet apart.
  • Inhale to prep.
  • Exhale, and fold forward with your abs pulled in.
  • Inhale, and place your left hand under your nose.
  • Exhale, and slowly raise your right hand overhead twisting your upper body to the right.  Keep your weight even on the outsides of both feet.  Hold position for 3-5 breaths.
  • Repeat the twist to the left side.
  • Walk your feet in a bit.
  • Place your hands on your hips.
  • With your chest open, inhale as you raise back up to standing.
  • Exhale, and bring your feet together and place your arms back at your side (Mountain Pose).

4.  Kneeling Twist Variations

  • From a “table top” position on hands and knees, inhale to prepare.
  • Exhale, and slowly raise your right arm overhead twisting your upper body to the right. Keep your weight even on both knees. Hold position for 3-5 breaths.
  • Repeat the twist to left.
  • Another variation from “table top” is to place your right arm under your left (twisting your upper body to the left) and holding the position for 3-5 breaths.

5.  Simple Seated Twist

  • Sit tall in Cobblers Pose with your knees bent and bottoms of the feet touching.
  • Inhale to prep.
  • Exhale, and swing your left leg over so the inside of your lower leg is resting on the arch of the right foot.
  • Inhale, and open up your chest, lengthening your spine.
  • Exhale, and twist a little deeper without forcing.
  • Hold for 3-5 more breaths.
  • Repeat on the opposite side.

Yoga Twists 10

6.  Seated Cross-Legged Twist

  • Sit tall with your right leg crossed over the left.
  • Inhale to prep.
  • Exhale, and twist to the right without forcing.  Hold for 3-5 breaths.
  • Inhale, and release back to center.
  • Exhale and fold forward over your crossed legs (holding 3-5 breaths).
  • Repeat the sequence on the opposite side.

7.  Sage Twist Variations

  • Sit tall with both legs extended out straight (Staff Pose).
  • Bend the right knee in towards your chest.
  • Inhale to prep.
  • Exhale, and twist to your left while simulataneously placing the right elbow on the side of the right knee (if possible).  Twist tall, and hold for 3-5 easy breaths.
  • Repeat on the opposite side.
  • Another variation is to twist opposite arm to opposite knee.

8.  Half Lord of the Fish Pose

9.  Bridge Hip Dips

  • Lie on your back with your knees bent.
  • Hands and arms are actively pressed into the floor.
  • Inhale, and squeeze your butt as you raise your hips up (body in a straight line).
  • Exhale, and slowly drop your right hips towards the floor.
  • Inhale, raise back up.
  • Alternate side to side 3-5 times.

10.  Supine Spinal Twist Variations (a.k.a. Side Lying Spinal Rotation)

  • Lie on your back with your knees up.
  • Inhale to prep.
  • Exhale and slowly lower your legs to one side.  Hold for 3-5 breaths.
  • Repeat on other side.
  • You can do one leg across the body as a variation.

Final Relaxation

Lie on your back with your legs apart, chest open, and hands facing up (Corpse Pose).  Just relax and focus on your breath.  Your breathing is easy.  Your chest is light and your arms and legs are heavy.

Breathe, relax, and enjoy long weekend!  🙂

*Consult your physician before starting any new exercise program.

 

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