Inspirations: Twists

Ardha Matsyendrasana

Half Lord of the Fish Pose Asana Ardha Matsyendrasana/ Half Lord of the Fish Pose. There are many variations to this pose, and its simplicity can carry you deeply into your core.  Sitting with legs out, bend the L knee and bring the foot to the R hip, or lift the hips and sit on the heel.  Keep the foot horizontal.  Bending the R knee, place R foot by the L knee, shin perpendicular to floor.  Turn 90 degrees into the R thigh. Place L armpit over R knee, exhaling strongly.  If you are supple enough, bind the pose by clasping hands behind back.  Continue twisting in with each exhale, lengthening the spine on inhale. This is a great pose to to wring out the old, and invite the new, especially if you add Kapalabhati Pranayama, also known as skull-shining breath.  This breath is not only a cleansing agent, especially powerful for the digestive system, as well as the Third Eye, it also generates warmth, oxygenating the blood. Health Notes: This pose helps with lumbago, back aches, (and stiff necks to some degree.) Internal organs are toned and enlivened, especially the liver, spleen, and to some degree, the intestines.  If practiced regularly, it aids in bladder and prostate health.

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Pasasana/Noose Pose

Noose Pose Asana: Pasasana/Noose Pose. Squatting as deeply as possible, knees together, twist the trunk to one side, with the arm pit outside the thigh, reach arms around the back and exhaling, clasp the hands, or use a strap. Turn the neck/cheek and look over either shoulder. After several breaths, release, and twist to other side. Remember to exhale when twisting, inhale when lengthening the spine. Health Notes: Because of the intense twisting, this pose helps with digestion, also boosting those with diabetes.  As it massages the internal organs it brings energy to spleen, pancreas, and liver, the chest and shoulders expand, and the ankles and legs grow more elastic.  The ankles grow stronger, more elastic, as well as the spine and shoulder girdle.  Much like Ardha Matsyendrasana/Half Lord of the Fish Pose. Twists can take us inward where information and sensation travels between breath and body.  We come to know what and who we truly are.

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Parivritta Parsvakonasana

Revolving Lateral Angle Pose Asana: Parivritta Parsvakonasana/Revolving Lateral Angle Pose.  You can come into this Pose from Vira I by exhaling as you bring the arms down and across the forward knee.  If the R knee is front, move the L ribs long, to try and place the entire L arm over the R thigh.  Make sure the R knee remains over the R ankle, and that the back L leg remains strong.  If it is too difficult to keep the back foot down in Vira I, then allow the foot to turn over into crescent and press the heel back.  Continue inhaling to lengthen the torso, and exhaling to twist ever deeper.  The palms can press together, at the center of the chest, or place the L palm, or fingers on the floor.  If this is too difficult, place a block under the fingertips. Do both sides by returning to Vira I, lower arms over, releasing R leg back into Down Dog, then bring L foot forward into Vira I, or crescent. Health Notes: Because the abdominal organs are contracted, digestion is aided by taking waste matter more easily from the colon.  Deep twists bring more blood to the spine as well as abdominal organs, rejuvenating and cleansing, releasing waste matter.  

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Bharadvajasana

Seated Side Twist Pose Asana: Bharadvajasana/Seated side twist. Bend the knees, bringing both feet beside R hip, buttocks on floor if possible.  On exhale, twist, turning trunk as far to L as possible. Place R hand on outer L thigh or knee, or place palm on floor, under L knee. Place L hand onto floor near L hip, or wrap it around back, bending L elbow, hand clasps R upper arm, or tuck it into R hip.  Take focus/drishti over R shoulder. Repeat on other side. Health Notes: This pose gently opens shoulders, and knees, and is especially helpful if the spine is stiff.  As you empty the breath into the twist, ask what face you are wearing in this moment?  What direction do you face? Does this serve?

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Parivrtta Uttanasana

Revolved Standing Forward Bend Pose Asana: Parivrtta Uttanasana/Revolved Standing Forward Bend.  Standing tall reach up, out and over, hang there for a moment, then grab the outside of your feet, if you can, inhale, and on the exhale deeply twist the torso to the R, facing up.  Release any strain in neck.  Remain there inhaling/extending spine, exhaling/increasing the twist.  Do other side.  Feel your connection to earth through soul of feet, and look up to heaven as you hang, oddly suspended, in perfect, twisted, balance. Health Notes:  This Pose lubricates internal organs with its deep twisting.  It also lengthens hamstrings, side and back muscles.

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Marichyasana III

Pose to Sage Marichi Begin sitting with legs extended, or in Dandasana Pose, bend R knee, bringing foot to R hip, pressing foot strongly into the floor.   keep L leg long and perfectly parallel.  The tendency is to allow outer rotation. Inhaling, lengthen spine, on exhale twist and extend torso into R knee, so that you can wrap L arm around R thigh.  Use R hand to press into floor and assist. Hug thigh to belly, continuing to deepen twist on each exhale, turning head to R as part of spine, then lift upper back into a high back bend away from R knee.  When ready, release on exhale, and do other side. Marichi = In Sanskrit, means a ray of light sun or moon). He is the son of Brahma and one of the high rishis or seers who declare dharma or divine law. Health Notes: If you have serious back issues, don’t do this pose unless supervised.  Otherwise, like most twists, it is wonderful for the digestion, therefore constipation, strengthens and stretches the lower back,  helps with sciatica, menstrual disorders, and tiredness.  Perhapas it’s due to its naming, but the pose  is known for brain stimulation.  Of course any time we twist around ourselves and deepen in to breathe, the brain must be happy.  Remember too that Ayurvedically, everything begins with good digestion including brain function.

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Parivritta Janu Sirsasana

Revolved Triangle Pose Take a large step forward on the R from Tadasana-Mountain Pose.  turn L foot slightly out, keep R foot directly forward, lift arms to side, parallel to floor.  Feet can either be aligned front heel to back instep, or if the hips are tight, allow legs to be hip width.  On inhale lift torso and extend forward, keep hips as square as possible, pulling R Humerus, thigh bone back into socket, and ground L heel as you pull forward and away from it. Once you are as long and lifted over front leg as possible, take a breath and on the exhale begin twisting toward front leg, reaching L hand down.  Place it on a block, on inside of R foot, or eventually on the outside of front foot.  Try not to hunch back, shift too much weight to front foot,  or let hips slip.  Keep pulling R thigh back, pressing outer muscles toward left.  Keep head either neutral on back, or allow it to turn to R, eventually looking up at R hand.  Remain in place, increasing the twist on each exhale. Health Notes: As with all twists, the digestion is helped, including constipation, lower back is strengthened, sciatica eased.  The twisting stimulates abdominal organs, opens chest, helping with asthma, and breathing issues, stretches, hamstrings, hips and spine.  It may help with balance.

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