Yoga Twists

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Yoga Twists
2013-06-09 11:36:37
yoga twists asanas

Yoga twists: principles and poses
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  1. jathara parivartanasana
  2. Bharadvajasana 1
  3. Bharadvajasana 2
  4. ardha matsyendrasana
  5. Marichyasana C
  6. Maintain _______ in pelvis and legs.
    Maintain stability in pelvis and legs.
  7. Keep hips _______ and pelvis ______.
    Keep hips square and pelvis level.
  8. Establish the _________ of the body, and then revolve/twist around it.
  9. Encourage twist to come from _______ of the body by using _______ engagement (internal lever).
    center; muscular
  10. What is the difference between twisting and "swiveling"?
    Swiveling involves the hips; in twists, hips should remain level.
  11. Maintain central line even when body isn't vertical by. . .
    lengthening from the pelvic floor through the crown of the head.
  12. Keep the neck _____.
  13. The shoulder blades ____________ while the chest and upper back ____________.
    The shoulder blades press into the back while the chest and upper back remain broad.
  14. Benefits of twists:
    • help digestion/elimination ("squeeze and soak" action... when twist is released, blood rushes back in to soak the area)
    • helps lymphatic system
    • warm up spine muscles
    • strengthen spine muscles
    • good for posture
    • neutralize the back after a backbend
    • counteract physical and emotional stagnation
  15. Common misalignments of twists:
    • "cranking" the neck
    • one side of waist collapses while other side puffs
    • pelvis not square/level
    • center ("plumb") line not maintained
  16. Contraindications for twists:
    • back injuries (herniated discs, osteoporosis, joint issues)
    • pregnancy (open twists are OK)
  17. parivrtta trikonasana
  18. benefits of parivrtta trikonasana
    • relieves lower back muscles
    • relieves upper back tension
    • massages abdominal organs
    • stretches legs and hips
  19. alignment of feet in parivrtta trikonasana
    heel to heel
  20. What is the foundation for parivrtta trrkonasana?
    • feet wide
    • back foot angled so that hips can square as much as possible
    • heel to heel
    • press firmly down through big toe of front foot
    • press outer heel of back foot down and lift inner arch
  21. parivrtta parsvakonasana
  22. benefits of parivrtta parsvakonasana
    • massages abdominal organs
    • squeezes out waste
    • stretches hips, legs, back, shoulders
  23. risk factors for parivrtta parsvakonasana
    lower back, shoulder, knees, groin
  24. What is the foundation position for parivrtta parsvakonasana?
    • Legs wide enough so that front leg is at 90 degree angle and knee aligned over ankle
    • Front foot has weight in heel, back foot angled so hips can square
    • Back foot has inner arch lifted without bowing outer ankle
    • Heel to heel alignment
    • Hand outside bent knee