Level 1 Group Class: Lengthening the Sides to Balance the Spine in Twists

For the spine to twist it needs to be fully elongated with the curves balanced. The easiest way to achieve this is to make sure that the sides of the trunk are elongated and parallel to each other. Then there will be room in the trunk for the twisting action.

The Sequence

Reclined Hip Stretch Sequence

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Gomukhasana (Cow Face Pose) legs only into forward bend

Parivrtta Supta Padangusthasana (Revolved Reclined Big Toe Pose)
• Have the foot resting on a block. Keep the hips/pelvis facing the block.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Virabhadrasana 2 (Warrior Pose 2)
• Come into the pose with the arms raised alongside the ears, then bring them down into position.

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)
• Flat back position with the hands on blocks only.

Parivrtta Trikonasana (Revolved Triangle Pose)
• Come into it from Parshvottanasana.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Jathara Parivartanasana (Belly Turning Pose) with the knees bent

Jathara Parivartanasana (Belly Turning Pose) working on straightening the legs

Supta Baddha Konasana (Reclined Bound Angle Pose)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

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