If you practice yoga, you’ve probably noticed that yoga twists feel very rejuvenating. If you haven’t tried a yoga twist, you may want to check out Yoga Journal’s overview of twisting poses. Much like the motion of wringing out a towel, they compress and then release the muscles and organs of our body and leave us feeling cleansed and looser. Twists can be completed standing, seated or even while lying down.
Benefits:
One of the best hip openers.
Helps tone core.
Great beginning stretch for straddle splits.
Foundation & General Alignment:
Foundation includes your forearms, and your legs.
The purpose of the pose is not to be flat on the ground, but to stretch the inner thighs.
Upper body is supported by the forearms.
Legs are separated and bent at the knees, make sure they are pointing straight back.
Keep legs activated.
Helps stretch inner thighs and knees.
Can also help relieve stress, mild depression, and menstruation.
Great relaxation pose but can also be a deep stretch.
Foundation & General Alignment:
Laying flat on back, make sure to keep natural curve in neck and back.
Pelvis is in a neutral position.
Knees are bent and bottom of feet are pressed together.
Have you ever tried performing a down dog, a locust or a plank yoga pose while being held up by your partner or friend? Have you tried holding up a partner in the savasana or wind-relieving positions? According to Google Trends, the art and practice of acroyoga is gaining national popularity with a steady increase in interest from 2012 to present.
Benefits:
Can help improve balance.
Will strengthen your arms, legs, knees and ankles.
Can increase circulation to all joints.
Improves focus.
Foundation & General Alignment:
One foot standing bearing all the weight.
Opposite leg is crossed over second leg, and if able, foot is hooked around back of calf.
Bent at knees like in Chair pose.
Tummy is toned.
Benefits:
Can help relieve stress and mild depression.
Helps reduce fluid retention in your legs and feet.
Can also help relieve symptoms of menopause.
Tones legs and butt.
Foundation & General Alignment:
The base consists of the back of your upper arms, shoulders, and the back of your head.
Your elbows should be shoulders' distance apart.
Press base firmly into ground.
Benefits:
Helps teach balance.
Strengthens legs.
Foundation & General Alignment:
Foot on floor, evenly standing on all points of foot.
Knee pulled into chest if balance isn’t strong.
First two fingers looped around big toe.
Extend leg out first and then pull leg to the side for better balance.
Other arm out in “T” position for easier balance
Shoulders are back, away from ears.
Benefits:
Strengthens abdominal muscles.
Tones digestive organs.
Releases tension in the back and shoulder muscles.
Foundation & General Alignment:
Head, shoulder blades, back, and pelvis are on the floor.
Start with legs vertical and together, can be bent for beginners.
Arms are extended in a “t" like position.
The naval is twisting away from the direction that the legs are going.
Benefits:
Massages the internal organs.
Good post for teaching the fundamentals of twists.
Stretches the muscles of the back and front torso.
Foundation & General Alignment:
Sitting bones, thighs and outer feet form the base.
Outsides of the feet press into the floor.
Pelvis is square to the front of the mat.
Belly is toned.
Benefits:
Great twist for the spine that is easy and in which you can teach the principles of twists safely.
Stretches the hamstrings.
Good opening for the shoulder girdle.
Foundation & General Alignment:
Feet are a wide distance apart and parallel to one another.
Feet are active, arches are lifting. Leg muscles are engaged, straight if available if not keep bent.
Sacrum is parallel to the earth.