BEGINNERS COURSE LESSON 7
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CLASS 7
Props Required - 2 blocks, 2 blankets and a belt Duration - 58 minutes |
SHORT PRACTICE
Props Required - 2 blocks, 2 blankets and a belt Duration - 20 minutes |
TWISTS
Twists increase strength and flexibility of the spine and strengthen and tone the abdominal muscles. They improve digestion and help to cleanse and detoxify the body, plus offer relief from back pain, headache and neck stiffness.
The twists taught in this beginners course are, Marichyasana and Bharadvajasana which both translate to the name of a Sage. Below we look at different approaches on how we can practice these twists.
The twists taught in this beginners course are, Marichyasana and Bharadvajasana which both translate to the name of a Sage. Below we look at different approaches on how we can practice these twists.
Bharadvajasana 1 and Marichyasana 1 (twist only) are basic twists working on the dorsal and lumbar spine, and aiding with stiff backs.
BHARADVAJASANA - NAME OF A SAGE
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BHARADVAJASANA 1 - USING A CHAIR
Sitting on a chair in Bharadvajasana 1 helps to keep the pelvis and spine aligned and create more length in the spine.
Sit sideways with the left side of the torso facing the back of the chair. Keep both knees inline by using a block in between the thighs. Turn to the left gripping the backrest with the right hand and gripping the side or front of the seat with your left hand. As you inhale lift up through the spine as you exhale twist. Draw the shoulderblades in and lift the chest. |
BHARADVAJASANA 1 - USING THE WALL
When using the wall for support in Bharadvajasana 1 it helps to increase the twisting action and lift up evenly through both sides of the torso.
Sit on a bolster with the knees bent. Slide the legs over to the right with the front of the right ankle placed on top of the arch of the left foot.
Turn to the left taking the hands to the wall with the arms wide and elbows bent.
Rotate your abdomen and chest to the left and lift your sternum. Draw your shoulder blades in and turn the head to look over the left shoulder.
Sit on a bolster with the knees bent. Slide the legs over to the right with the front of the right ankle placed on top of the arch of the left foot.
Turn to the left taking the hands to the wall with the arms wide and elbows bent.
Rotate your abdomen and chest to the left and lift your sternum. Draw your shoulder blades in and turn the head to look over the left shoulder.
MARICHYASANA - NAME OF A SAGE
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STANDING MARICHYASANA - USING A CHAIR
When standing for Marichyasana it is more accessible to gain the extension in the spine compared with sitting.
Place a block on the seat of a chair with the chair against the wall. Stand to the side of the chair with you r left hip to the wall. Raise the left leg up placing the foot onto of the block. Have the left knee inline with left ankle and the right leg straight. Turn to the left taking the hands to the wall, the arms wide and elbows bent. Rotate your abdomen and chest to the left and lift your sternum. Draw your shoulder blades in and turn the head to look over the left shoulder. |
MARICHYASANA USING THE WALL
Place a bolster beside the wall lengthways. Sit at the front end of the bolster with your left side to the wall.
Have the left leg straight and bend the right knee. Lift up through the spine and turn towards the wall. Take the arms wide with the elbows bent and hands to the wall. As you press into the wall rotate the spine to the left. Lift your chest, draw your shoulder blades in and turn the head to look over the left shoulder.
Have the left leg straight and bend the right knee. Lift up through the spine and turn towards the wall. Take the arms wide with the elbows bent and hands to the wall. As you press into the wall rotate the spine to the left. Lift your chest, draw your shoulder blades in and turn the head to look over the left shoulder.