Yoga Class 2021 – Twists

The Yoga props you will need for this remote class include a mat, two blocks (or one block and a similar-sized item), and a belt or similar.

Please note that the Yoga videos are not “real-time” in terms of duration for holding the poses, but simply meant to show the basic movements into, within, and out of each pose.

Core Exercises – Warm Up 3 x through

Bird Dog

Bird Dog x 10

Dead Bug

Dead Bug x 10

Salabasana (Locust Pose variation)

 

Locust Back Extension with Arm Actions x 5

Supta Padangusthasana (Reclining Big Toe Pose Variations) – 2x through both sides on each variation



Lying on your back, take the right leg up with a belt. Extend both legs, reaching through the heels, both arms straight as well. Repeat on second side.

Variations II and III: Belt the foot from inner ankle around outer heel to help externally rotate the leg and while grounding the left thigh, exhale and take the right leg to the right. Rest the foot on something, if not the floor. Continue to extend and externally rotate the leg. Inhale to bring the leg back up and switch hands to bring the leg across the body. Rest the backs of the shoulders on the floor and extend through the belted leg. Inhale to bring the leg back up and repeat on second side.

Key actions:

  • For variations II and III, belted leg is externally rotated.
  • For variation III (twist), both thighs grounded)
  • All arms and legs extended throughout.

Tadasana (Mountain Pose) – hold for 5 full breaths

Hold for 5 conscious breaths while working with awareness and actions from the feet up to the crown of the head.

Key actions:

  • Spread, well-connected feet
  • Legs active, thighs inwardly rotated
  • Spine long, chest open, neck relaxed
  • Shoulders “un-shrugged”

Tadasana (Mountain Pose) Arm Variations (2x through)

Inhale and extend arms overhead, interlace fingers above head and rotate palms up.

Exhale to release arms down.

Inhale and interlace fingers behind your back, then exhale and role the shoulders back, extending the arms behind.

Key actions:

  • Move arms with the breath
  • Keep the jaw, throat and neck relaxed

Vrksasana (Tree Pose) – 2x through both sides, hold for 3-5 complete breaths



Begin in Tadasana (Mountain Pose). Bend the right knee and draw the heel as high up the inner left thigh as possible. Grounding the standing leg thigh and as you press the sole of the right foot against the inner left thigh, press the thigh into the foot. Externally rotate the bent knee thigh. Bring hands into Namaskar (Prayer), then extend arms upward toward the sky, shoulders externally rotated, palms facing each other. Bring hands back to Prayer. Come back to Mounatin pose and repeat on the second side.

This pose can be done close to a wall for support if desired.

Key actions:

  • Straight leg thigh grounded and pressed firmly against sole of foot
  • Bent leg thigh externally rotates, pressing foot firmly into straight leg thigh.

Trikonasana (Triangle Pose) – 2x through both sides, hold for 3-5 complete breaths

From Mountain Pose, step the feet wide, right foot turns out 90 deg, left heel out slightly. Right heel lines up with arch of left foot. Align legs, externally rotating the thighs, keeping all corners of the feet connected. Inhale and raise arms to shoulder height, exhale, shift the hips to the left and extend to the right, bringing the right hand down and extending left arm up. Elongate both sides of the torso.

Key actions:

  • Legs active, thighs rotate outward, drawing upward from the feet through the legs to the hips. 
  • Lengthen the lower waist and ribs.
  • Externally rotate the shoulders
  • Neck and jaw relaxed

Prasarita Padottanasana (Spread Foot Forward Bend), hold for 5-10 complete breaths

From Mountain Pose, step the feet wide apart, turning the toes in slightly to align the outer edge of the feet with the ends of the mat. Exhale and hinge from the hips, placing the hands down directly beneath the shoulders (variations with blocks shown in video). Maintain a slightly concave spine. If no low back issues, stack blocks to support the crown of the head and exhale, releasing the head, neck and torso downward, resting the head on the block(s). Hold for 3-5 full breaths. To come out, bring the torso back to neutral spine, strong legs and inhale to come up. Step the feet back together into Mountain.

Key actions:

  • Legs active, drawing upward from the arches of the feet through the hips. 
  • Feet well-connected to the floor, even when bent forward.
  • When placing the head on block, maintain same weight on feet and avoid leaning forward or placing weight through the head.

Supta Padangusthasana (Reclining Big Toe Pose Variations) – 2x through both sides on each variation



Lying on your back, take the right leg up with a belt. Extend both legs, reaching through the heels, both arms straight as well. Repeat on second side.

Variations II and III: Belt the foot from inner ankle around outer heel to help externally rotate the leg and while grounding the left thigh, exhale and take the right leg to the right. Rest the foot on something, if not the floor. Continue to extend and externally rotate the leg. Inhale to bring the leg back up and switch hands to bring the leg across the body. Rest the backs of the shoulders on the floor and extend through the belted leg. Inhale to bring the leg back up and repeat on second side.

Key actions:

  • For variations II and III, belted leg is externally rotated.
  • For variation III (twist), both thighs grounded)
  • All arms and legs extended throughout.

Parivritta Trikonasana (Revolved Triangle Pose) – 2x through both sides, hold for 3-5 complete breaths

From Mountain Pose variation at the end of the mat with a block between your feet, step the left foot straight back, slightly shorter stance than regular triangle, with the back foot angled at least 45-60 deg to avoid twisting the knee. Square the hips and shoulders, exhale and bend forward, placing the left hand on the block and palm or right hand on the sacrum. Engage back legs strongly, pressing the heel into the floor, exhale and rotate torso to the right, extending right arm up if shoulder mobility allows (otherwise keep hand at sacrum). Keep back leg strong throughout. Inhale to untwist and come up. Step back foot forward and repeat on second side.

Key actions:

  • Back leg straight, strong, pressing foot into the floor.
  • Draw forward hip back.
  • Externally rotate the shoulders
  • Neck and jaw relaxed

Uttanasana + Ahdo Mukha Svanasana w/ Chair (Standing Forward Bend + Downward Dog w/ chair), hold for 5-10 complete breaths each

Stand in Tadasana (Mountain) with the feet at hip-width about two feet in front of a chair. Exhale and hinge at the hips, keeping the spine neutral and take the hands onto the chair under the shoulders. Pause and take a few full breaths then step the feet back and move the hands forward on the chair seat into Downward Dog variation. Press the heels into the floor, internally rotate the thighs while pressing the hands/ palms evenly down onto the chair set and externally rotating the shoulders. Inhale and step back to the initial forward bend position, pausing for a breath or two, then on next inhalation stand back up in Tadasana (Mountain).

Key actions:

  • Legs active, internally rotating the thighs. 
  • Shoulders externally rotated.
  • Spine long in both pose variations, including the neck.

Virasana (Hero Pose) – hold for 5-10 complete breaths, then add arm actions for 2-3 breaths each

Kneel with your knees together and feet pointing straight back (toes untucked), feet wide enough to allow space for the hips between them. If you cannot sit on the floor between your feet, have a block or higher prop to support the sit bones. Push your thumbs into the middle of the upper calf muscle to spread it wide then sit on something (floor or floor + prop) between your feet.

If the ankles are not flexible to allow the tops of the feet toward the floor, place a rolled mat or towel across the midline of your mat and under the upper arches of the feet. Two foot stretching variations are shown in the video, starting with sitting on the heels, feet together to stretch the tops of the feet and ankle, then tucking the toes under and sitting on the heels to stretch the soles of the feet.

To add the arm actions, inhale and extend arms overhead, interlace fingers above head and rotate palms up. Exhale to release arms down. Inhale and interlace fingers behind your back, then exhale and role the shoulders back, extending the arms behind. Inhale to release the arms.

Key actions:

  • Keep the knees together and internally rotate the thighs.
  • Keep the feet pointing back.
  • Tadasana-like torso, sitting tall, shoulders relaxed.
  • Neck and jaw relaxed.

Ahdo Mukha Svanasana (Downward Facing Dog), hold for 3-10 complete breaths

Come down to your hands and knees, place the hands at the front of the mat slightly wider than the shoulders and with the wrists aligned and equally long on both sides, spreading the fingers and thumbs widely apart. Externally rotate the shoulders and press all the knuckles of the hands equally into the floor.  With the feet hip-width, tuck the toes, exhale and raise the hips up, initially keeping the knees slightly bent. Draw the torso back toward the thighs, then exhale to straighten the legs and press the heels toward the floor. You can alternate bending one knee at a time to work on ankle/ calf flexibility. Ground and internally rotate the thighs, pressing the upper thighs back. Keep the shoulders rolled out and the hands pressed evenly down across the knuckles. Relax the neck and let the head drop. Place a block between the head and the floor.

Key actions:

  • Shoulders externally rotated.
  • Base of thumb and index finger pressed downward.
  • Thighs grounded and internally rotated.
  • Relax the neck and let the head rest on support

Marichiasana III (Marichi’s Twist), hold for 3-5 complete breaths, repeat 2x

Begin seated in Staff Pose. Bend the right knee and draw the heel in toward the sit bone. Press the foot evenly into the floor. Place your right hand directly behind you with the fingers pointing back and without compromising upright, neutral spine. Exhale and wrap the left arm around the bent right leg and twist to your right. Turn the head last and look back toward the left foot. Hold for 3-5 full breaths. Inhale and untwist, coming back into Staff Pose. Repeat same process on the left side.

Key actions:

  • Straight leg remains active throughout.
  • Relax the neck and turn the head last.

Ardha Matyendrasana (Half Lord of the Fishes), hold for 5 complete breaths, repeat 2x



Begin sitting on a block at its low and wide orientation (or book(s) of similar height). Bend the left knee and folding the leg in front of you, rest the foot to the outside of the right hip. Cross the right leg over the left, pressing the sole of the foot evenly into the floor. Bring your right hand behind you, either on fingertips or palm resting on a prop of the same height you are sitting on. Maintain upright, neutral spine, then exhale and twist to the right. Hold for 3-5 full breaths. Inhale and untwist, and repeat same process on the left side.

Key actions:

  • Press the sole of the foot of the upper leg evenly into the floor.
  • Relax the neck and turn the head last.
  • Descend the sit bone of the side you are twisting to into the block.

Ardha Baddha Padma Paschimottanasana Parivrtta (Half Bound Lotus Twist), hold for 3-10 complete breaths 2x through

Variation with Props



Sit in Staff Pose with sit bones on a folded blanket. Bend the left leg into Half Lotus or similar single cross legged position. If feeling any tension in the knee or the knee does not rest on the floor, prop it on a block or similar. If needed, place a belt with a small loop at the end around the right foot, draping the long end of the belt over the bent knee thigh. Reach forward and hold the belt (or the outer foot if belt not needed) with the left hand, keeping the spine neutral. Reach behind the back with the right hand and hold the loose end of the belt or hook the fingers on the bent knee thigh, exhaling as you twist to the right. Hold for 3-5 full breaths then inhale to release. Come back to Staff Pose for 1-3 breaths then repeat on the second side. 

Key actions:

  • Straight leg extended and thigh grounded.
  • Spine neutral (not forward flexed) prior to twisting.

Supta Matsyendrasana (Reclining Lord of the Fishes Pose) – hold for 3-10 breaths, repeating up to 2x



Lie on your back with knees bent and feet on the floor. Fold the right leg tightly over the left, bring your left hand onto the right knee, descending the knees over to the left and onto the floor. Exhale and extend the right arm out to the right with the palm facing up and lower that shoulder toward the floor. Let the right shoulder, right ribs descend. Turn the head to the right as well to complete the twist (optional). Inhale to untwist and repeat the same process on the second side.

Key actions:

  • Backs of the shoulders remain evenly connected to the floor.
  • Roll the shoulders back into the floor.

Savasana (Corpse Pose), hold for 5-10 min

Lie back on your mat with the head supported slightly on a blanket. A rolled blanket or bolster can support the knees if the low back is tight or uncomfortable in order to passively ground the thighs. And eyebag or similar works well to minimize brain stimulation. Arms away from your sides, palms facing up, shoulder roll back. Allow the legs to roll out as well. Let all your weight to sink into the floor. Relax the jaw, throat, tongue and eyes, letting the muscles of the face become soft. Hold for 5 minutes or more.

To come out, bend your knees and roll to your right side, keeping the eyes closed. Come up sideways, raising the head up last. Go slowly and come to a seated position. Hands in namaskar (prayer), tilt the chin toward your chest and take 2-3 conscious breaths. Bring the head back to neutral and slowly open your eyes.

Key actions:

  • Relax and receive.
  • Breathe.

Whole Athlete