Yoga is a great way to start your day and kick off Reset and Restore week. Twist poses are especially effective in “wringing out” the internal organs, stimulating them to cleanse themselves and other parts of the body. Twists also work the ad muscles, spark the gastrointestinal tract, stimulate blood circulation and ease tension in the torso muscles.
Roll out your yoga mat and try a few twisting yoga poses.
Wide Legged Forward Fold
- Stand with the legs far apart. Align the heels and turn the toes slightly inward. Place your hands on your hips.
- Take in a deep, cleansing breath, lifting the torso. On your exhale, fold forward at the hips. Press the palms of the hands into the floor in the middle of your legs. If you’re more flexible, bring the hands to your shins, ankles or feet. Get a deeper stretch by pulling on the ankles.
- Allow the head to dangle, aiming to place the crown of the head on the floor. You may reach the fingertips in between the legs, toward the back of the room.
- Remain in the pose for 5-10 breaths. On each exhalation, stretch and pull gently for a maximum stretch.
- To get out of the pose, bring the hands back to the hips and inhale, raising the torse back up to standing.
Seated Spinal Twist
- Have a seat on your mat with your legs criss cross. Keeping the right leg in criss cross (heel tucked near the left buttocks), bend the left leg up and place the left foot to the outside of the right knee.
- Hook the left elbow over the right knee, palm up and facing forward. Inhale, then on your exhalation, press the left elbow into the right knee further, creating a twist. Continue to twist as you press your left palm into the ground near your left buttocks.
- Hold the pose for 5-10 breaths. Release by unhooking the elbow, lift the left foot off the ground and unwind the rest of the body.
Downward Dog
- Kneel on your hands and knees with your hands beneath your shoulders and your knees directly beneath your hips. Your hands should be spread wide apart. Your feet should be flat and hip width apart.
- Inhale as you lift your body up, keeping your shoulders back and pushing backwards into your hips. Push your buttocks upwards. Keep your heels down as much as possible. Keep your knees bent as needed, ultimately straightening the legs and bringing the chest to the thighs. Lift one foot then another back and forward (peddling to get the effect of the feet being flat, which is the goal). You are forming a V with your body.
- Exhale relaxing slowly lowering the body, relaxing the arms and legs.
Revolved Triangle Pose
- Stand in mountain pose. Step your feet wide, about 3½ to 4 feet apart. Raise your arms parallel to the floor with your palms facing down. Turn your left foot in 45 degrees to the right and your right foot out to the right 90 degrees. Adjust the heels so they are aligned.
- Exhale and turn your torso to the right. Square your hips towards the front of your mat. Position the left hip around to the right and ground the left heel.
- As you exhale, lean forward over the front leg. Reach your left hand down and to the floor, placing the palm to the inside or outside the foot. If needed, place a yoga block against your inner right foot and rest your palm there. Keep your hips square to the ground. Aim your gaze to your right hand.
- Press the left palm down against the ground and reach your right hand toward the sky simultaneously. Stay long through the torso. Breathe and stretch.
- Stay in this pose from 30 seconds to one minute. Exhale and release the twist. Repeat for the same length of time with the legs reversed, twisting to the left.
Pasasana
- Squat down on your mat on your toes, keeping your knees slightly apart. Place your hands in prayer position in front of your chest.
- Inhale and exhale, hooking your left wrist outside your right knee. Reach the right arm back in a diagonal position with the palm facing your front body. Breathe and twist.
- Hold the pose for 3-5 breaths. Release and unwind slowly.
