Level 1 Group Class: Lengthening the Trunk for Twists

Marichi's Pose 3
In this class we worked primarily on lengthening the sides of the trunk evenly to lengthen and free the spine in the twists. As a second idea, we worked on taking the twist from the upper trunk (the navel and chest), turning the lower abdomen and hip away from the direction of the twist.

The Sequence

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Have a block between the thighs and pull it back.
• Grip the edges of the mat and pull them forward.

Child’s Pose
• Hands on blocks.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge with the back knee up

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• Simple variation with the arm/hand down inside the front leg.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose) forward bend with the legs only

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose)
• Hands on blocks.
• Only to the flat back position, not the full forward fold.

Parivrtta Trikonasana (Revolved Triangle Pose)
• From the flat back Parshvottanasana with the hands on blocks.
• Do this twice on both sides.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Marichyasana 1 (Marichi’s Pose 1) twist only, without binding

Marichyasana 3 (Marichi’s Pose 3)

Ardha Matsyendrasana 1 (Half Lord of the Fishes 1)

Pashasana (Noose Pose) heels on blankets

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster with the ankles belted

Shavasana (Corpse Pose)


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