Twisting Series

“Yoga is the cessation of the movements of the mind. Then there is abiding in the Seer's own form.” 
― Patañjali, The Yoga Sutras of Patanjali

Exhale, Downward Facing Dog (Adho Mukha Svanasana).

Inhale, One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana).

Exhale, Low Lunge. 

Inhale, Crescent Lunge (Anjaneyasana). Engage your abdominal muscles. Reach your arms high.

-Align your front knee over your ankle

-Strengthen through your back leg

-Retract your shoulders away from your ears

Exhale, Revolved Crescent (Parivrtta Anjaneyasana). Draw your palms at heart center. Twist your torso and hook your outer elbow to opposite knee. Gaze straight ahead or, if comfortable, over your shoulder.

-Lift your belly away from your thighs

- Create one line of energy from elbow to elbow

-Lengthen your spine on the inhale, twist from the spine on the exhale

-Hold for 3-5 breaths-

Exhale, Release

Inhale, Runner’s Lunge. Lower your hands to the inside of your front foot. Shuffle your front foot towards the upper and outer corner of your mat. Lower your back knee and untuck your toes.

-Press back into the front heel to draw your hips downward

-Pull your shoulders down your spine

-Remain on your palms or lower to your forearms if comfortable

-Hold for 3-5 breaths-

Inhale, High Plank (Dandasana).Come back onto your palms and bring your front foot to meet your back. Exhale.

Inhale, Side Plank (Vasisthasana). Shift your weight into one hand (you will open up the side you twisted on). Stack your ankles. Reach the opposite hand high.

-Dorisflex your feet

-Engage your oblique muscles to lift your hips away from the earth

-Create one line of energy from hand to hand

-Hold for 3-5 breaths-

*Modifications: Lower the bottom knee like a kickstand and lift at the hips. Or, scissor cross your legs so the toes of your top foot aligns with the heel of the bottom foot.*

Inhale, High Plank (Dandasana).

Exhale,High-to-Low Plank (Chaturanga Dandasana).

Inhale, Upward Facing Dog (Urdhva Mukha Svanasana).

Exhale, Downward Facing Dog (Adho Mukha Svanasana).

-Repeat entire series on the other side-

Inhale, gaze forward

Exhale, step to the top of your mat.

Inhale, Halfway Lift (Ardha Uttanasana).

Exhale, Forward Fold (Uttanasana).

Inhale, Chair Pose (Utkatasana).

Exhale, Prayer Twist (Parivrtta Utkatasana). Draw your palms at heart center. Twist your torso and hook your outer elbow to opposite knee. Gaze straight ahead or, if comfortable, over your shoulder.

-Zip your inner thighs together and align your knees

- Create one line of energy from elbow to elbow

-Lengthen your spine on the inhale, twist from the spine on the exhale

-Hold for 3-5 breaths-

Exhale, Forward Fold (Uttanasana).

Inhale, Halfway Lift (Ardha Uttanasana)

Exhale, Forward Fold (Uttanasana).

-Repeat from Chair Pose on the other side-

Exhale, Gorilla Pose (Padahastasana). Step your feet hips width distance apart. Hinge forward at the hips, bend your knees generously. Slide your hands, palms up, underneath your feet until your toes massage your wrist creases.

-Shift your weight forward and stack your hips over your ankles

-Bow your elbows and use your arms to pull your torso closer to your thighs

-Allow your head to hang heavy

-Hold for 3-5 breaths-

Inhale, Release.

Exhale, Garland Pose (Malasana). Toe-heel your feet to the edges of your mat or wider. Squat to lower your tailbone, keep your heels on the mat. With palms in prayer, use your elbows to press against the insides of your knees.

-Point your toes outward and heels inward

-Keep your weight on your heels and extend your spine

-Open your chest

-Hold for 3-5 breaths-

Exhale, Release. Lift your hips high. Toe-heel your feet to touch.

Inhale, Halfway Lift (Ardha Uttanasana)

Exhale, Forward Fold (Uttanasana)

Inhale, Mountain Pose (Tadasana).