Tonight we are focusing on twists! One of the challenges of twisting poses is keeping the extension of the trunk so we focused on using the legs and arms to create the desired effects in the torso: rotation with extension.
Vajrasana with ankles belted and blanket behind knees
Virasana I and II, outer ankles in
Virasana forward
Adho Mukha Svanasana, heels at wall
Adho Mukha Svanasana, heels on corner of blocks at wall, lift soles of feet off floor, pull thighs up into the hip crease to make it more of a crease, press hands down and forward to extend the shoulders and trunk
Uttanasana, concave spine, block behind calf at wall, pull thighs up into the hip crease, pull the floor toward you to move the shoulderblades back toward the hips and the sternum forward
Supta Padangusthasana I, II, and IV, pull front thigh and outer thigh up into the hip crease, pull the upper arms down into the floor to broaden the chest and move shoulderblades up and into the back-body to lift the sternum
Utthita Hasta Padangusthasana, pull front thigh into the hip crease, plug upper arms into the shoulder-socket and draw the shoulderblades down and into the back-body to open the chest
Parsva Utthita Hasta Padangusthasana, pull front thigh and outer thigh up into the hip crease, pull upper arm back into the shoulder-socket and move shoulderblades down and into the back-body to open the chest
Parsvottanasana, concave spine, heel at the wall, pull front thigh and outer thigh up into the hip crease, pull the floor toward you to move the upperarms and shoulder-blades toward the waist and move the shoulderblades down into the back-body to open chest
Utthita Trikonasana, heel at the wall, pull outer thigh up into the hip crease, pull upper arms into the shoulder-sockets, press hand down on floor or block and extend thru opposite arm to broaden the chest, take shoulderblades into the back-body to open chest
Parivrtta Trikonasana, heel at the wall, pull front thigh and outer thigh up into the hip crease, pull upper arms into the shoulder-sockets, press hand down on floor or block and extend thru opposite arm to broaden the chest, take shoulderblades into the back-body to open chest
Adho Mukha Svanasana
Marichyasana III, pull from outer knee of bent leg down and into the hip crease, press upper arm into outer thigh and roll opposite shoulder back to turn the trunk
Uttanasana
Salamba Sarvangasana I
Eka Pada Sarvangasana
Parsvaika Pada Sarvangasnaa
Halasana
Parsva Halasana
Savasana
No comments:
Post a Comment