Basic Practice: Lengthening the Sides and Across the Diagonal of the Torso

In this sequence, focus on lengthening both sides of the torso to separate the rib cage from the pelvis, providing the length and freedom in the spine necessary to move freely in twists. Make sure to keep both sides of the body parallel, not crunching one side and over-stretching the other, causing the sine to flex laterally.

In all of the poses, but especially in the twists, focus on lengthening across the diagonal of the body: left shoulder moving away from right hip, right hip moving away from left shoulder and vice versa.

The Sequence:

Adho Mukha Sukhasana (Downward Facing Comfortable Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

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

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Setu Bandha (Bridge Pose) with the feet on blocks

Reclined Hip Stretch

Jathara Parivartanasana (Belly Turning Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose) simple variation with the forearm on the thigh’

Utthita Parshvakonasana (Extended Side Angle Pose) with the hand on a block

Ardha Chandrasana (Half Moon Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Dandasana (Staff Pose)

Marichyasana 1 (Marichi’s Pose 1) preparation, hugging one knee in at a time only

Marichyasana 1 (Marichi’s Pose 1) twist only

Marichyasana 3 (Marichi’s Pose 3)

Gomukhasana (Cow Face Pose)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Shavasana (Corpse Pose)


Bookmark and Share