Featured Asana

• On floor in Dandasana, (legs extended forward and parallel to each other) lift right leg up bending at knee and place the foot on floor. Shift right leg over extended left leg, and place right foot flat on ground on the outside of the left leg. Inhale and exhale, lifting through spine and chest.
• Inhale, and exhale placing left hand on right knee. Raise right arm over head and extend it back , eventually placing it on the floor behind buttocks, fingers pointed away from body, palms grounded into the floor.
• Inhale, then exhale while twisting to the right. Inhale, then exhale, twisting further and hold knee in the crease of elbow, placing forearm outside of raised leg, extended. Deepen twist on inhalation and maintain on exhalation.
• When you have reached your comfortable maximum turn your head and gaze over your right shoulder. Inhale, exhale.
• To untwist, exhale and twist head back to center, release left arm, slowly turn body back to center. Release right leg and stretch it out.
• Repeat on other side.

Benefits:

• Twists beneficial for the nervous system. Improves blood flow to muscle groups. Releases endorphins throughout body. Massages internal organs located in abdominal cavity.

Cautions:

• Back problems and Neck Problems. Difficulty Breathing.

Modifications:

• Back and Neck: Remember that twists are performed from the core, the core provides the stability and foundation to move into twist. Work on Mulabhanda conditioning. Pull the belly button towards the spine. The neck is the last place that will be engaged in the twist.
• Modifications in this pose include using a chair rather than being on the floor and not moving one leg over the other (as in photo). As well, twists can be performed lying on back with knees raised to alleviate lower back pain.

Breathing:

• In terms of breath restriction only proceed as far into the twist as what allows for complete and natural flow of breath. Never sacrifice shortness of breath for progress throughout pose.