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Sequence for Twists

July 8, 2012 by Sue

Twists help keep your spine supple and your mind flexible

This is a basic sequence for a regular practice that emphasizes twists. It assumes that you have no particular problems or injuries. If you do then you need to adjust or substitute accordingly. Please remember that a yoga practice is just that and it is not a prescription nor should you plan to simply move from one pose to the next to the next without some sort of study and integration for each pose or between the poses as they build up in the sequence. Following a sequence is not like sampling a box of chocolates.

  • (1) Urdhava Hastasana
    (1) Urdhava Hastasana
  • (2) Gomukasana arms
    (2) Gomukasana arms: Repeat 3x each side
  • (3) Prasarita Padottanasana
    (3) Prasarita Padottanasana
  • (4) Adho Mukha Vrksasana
    (4) Adho Mukha Vrksasana: (If possible)
  • (5) Sirsasana
    (5) Sirsasana: 5 min if you practice this asana
  • (6) Bharadvajasana I
    (6) Bharadvajasana I: 2 x each side
  • (7) Marichyasana III
    (7) Marichyasana III: 2 x each side
  • (8) Trikonasana
    (8) Trikonasana
  • (9) Prvrtta Trikonasana
    (9) Prvrtta Trikonasana
  • (10) Utthita Parsvakonasana
    (10) Utthita Parsvakonasana: (Take arm over head)
  • (11) Prvrtta Parsvakonasana
    (11) Prvrtta Parsvakonasana: (use a block or chair for hand if necessary)
  • (12) Twist in cross leg position
    (12) Twist in cross leg position: Use support as necessary. Go to the right, left, then center.
  • (13) Chatushpadasana
    (13) Chatushpadasana
  • (14) Sarvangasana
    (14) Sarvangasana: 5 minutes
  • (15) Ardha Halasana
    (15) Ardha Halasana: 5 minutes
  • (16) Savasana
    (16) Savasana: 5 minutes

 

Filed Under: Practice Ideas

The demands of meditation properly performed are more exacting than the discipline needed by the cosmonaut.

— BKS Iyengar

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180 Little Lake Dr #1
Ann Arbor, MI 48103
734-622-9600
sue@yogaspaceannarbor.com

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