Pose Series: Twisting Reboot

You’ve probably heard your instructor talk about using twisting postures to “wring out tension.” But what exactly does that mean, and how does twisting really help? When you twist, you're actually compressing your organs, lessening blood flow, and putting pressure on your lymphatic system. When you release, fresh and nutrient-rich blood rushes back through your body. That's where the magic begins! You'll immediately feel the physical and emotional benefits of twisting.

Give these Twisting Postures a try to reboot your system: 

Bound Supine Twist

• Pull your left knee into your chest, and let your right leg lay flat on the ground. 

• Using your right hand, grab the knife-edge of your left foot OR hook your peace fingers around your big toe (index and middle). 

• Roll onto your right hip, and bend your right leg.

• Use your left hand to grab your right ankle – you’ll feel this stretch in your hamstring and glute! 

• Slowly straighten your left leg while maintaining your grip. 

• Let you head fall to whichever side is more comfortable – and breathe! 

Reverse Namaskar Child’s Pose

• Spread your knees wide, and bring your big toes to touch.

• Spill forward with your arms stretched overhead, flat on the ground. Stay for 2-3 breathes. 

• One at a time – swim your arms to your back body, begin to bend your elbows so your hands gravitate to your mid-back

• If shoulder mobility allows, begin to bring both hands together to create prayer hands. Unwind your hands and arms as slow as you came in to the posture.

Revolved Sleeping Pigeon

• Start in Downward Facing Dog pose. 

• Inhale, lift you right leg high. 

• Exhale, Pigeon Pose – bring your right shin parallel with the front of your mat. Peek over your right shoulder to make sure your back leg is straight. Stay for 1-2 breathes. 

• Thread the needle – lift your left hand high and “thread” it under your planted right arm. Utilize your left palm to push away from the earth and deepen the twist through your mid-spine. 

• Lightly rest with your head turned to the right. 

Cow Face Pose

• Start in Dandasana – seated with legs straight in front of you. 

• Swing your left foot under your right leg, and the right foot over the left leg – your knees stacking over each other. 

• Spill forward bringing your chest over your knees. 

• To find a bind (pictured), T-post your arms, then bend your elbows in opposite directions and rotate your shoulders to capture the your hands behind your back.