Sitting with the legs extended, shift the weight to the right side of the body and bend the knees, drawing the feet towards the raised hip on the left. Place the left hand on the right knee and the right hand on the floor behind the right hip. With an inhalation, lift and lengthen the spine, exhale to twist towards the right. Continue the twist by turning the gaze towards the back of the room. With each inhalation, gather more length in the spine; with each exhalation, relax a little deeper into the twist. Use an exhalation to return to centre and repeat on the opposite side.
Teacher Queues
Visualization Comments:
Feel the connection of the sit bone into the floor. Imagine growing roots into the ground from here. The pelvis is heavy. From the roots, grow through the spine, creating space between each vertebra. Imagine the back of the head is resting onto a pillow behind you. Press the head back and slightly draw the chin in, as you continue to twist.
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- Lower back or neck injury.
Technical Comments:
Continue pressing both sit bones down into the floor while twisting. Engage the Pelvic Floor Muscles, by lifting the perineum up and into the body. This contraction will release the superficial hip flexors and create more length in the spine. Ensure proper alignment, by keeping the ribcage knitted down towards the top of the hipbones or ASIS (anterior superior iliac spine).
Benefit Comments:
- Tonifies the internal organs by gently squeezing them.
- Improves rotation in the thoracic spine.
- Creates length between the vertebrae.
- Strengthens the back muscles and opens the chest.
- Aids in digestion.
- Both calms and rejuvenates the nervous system.
Watch out for:
- Tonifies the internal organs by gently squeezing them.
- Improves rotation in the thoracic spine.
- Creates length between the vertebrae.
- Strengthens the back muscles and opens the chest.
- Aids in digestion.
- Both calms and rejuvenates the nervous system.
Contraindications
- High or low blood pressure.
- Lower back or neck injury.
Modifications
- High or low blood pressure.
- Lower back or neck injury.
Variations
- High or low blood pressure.
- Lower back or neck injury.
Yoga Counter Poses
- High or low blood pressure.
- Lower back or neck injury.
Written by: Meghan Aris
Certified in several disciplines of yoga, a pilates teacher and teacher trainer, Meghan is continually widening her path of body/mind studies. At a young age she began her journey into body movement through dance. After being diagnosed with Rheumatoid Arthritis, she shifted her practice to more rehabilitative yoga. In this discipline she found not only the resources to heal her body, but also a guide to living a life full of peace and joy. She can be found teaching on any given day at The Space Vancouver.