Virtual Yoga Session 8: Twisted Yoga Poses

Below are some twists that can be a great way to improve hip flexibility and digestion. Not only that, twisted poses can help relieve sore backs and stiff necks.

Bharadvaja-asana 1

This pose is named after a sage, Bharadvaja, who lived in a hermitage along with students whom he educated. He had the magical ability make every tree blossom with flowers!

1. Sit in Danda-asana (sitting straight with legs straight in front)

2. Bend your legs back. Place both feet beside your right hip.

3. Hold your left knee with your right hand

4. Swing your left arm behind your back. Catch hold of your right arm.

5. Turn your head and look over your left shoulder

6. Switch sides and repeat

DO: turn the head, shoulders, waist, and elbows

DON'T: move you knees while turning

Bharadvaja-asana 2

1. Sit in Danda-asana

2. Bend your left leg in and right leg outward (so that the right foot is touching the right hip)

3. Swing your left arm behind your back and catch hold of your left foot

4. Hold your left knee with your right hand. Turn your head and look over the left shoulder.

5. Switch sides and repeat

DO: look as far back as you can

DON'T: worry if you can't reach your foot. Grab your T-shirt instead.

Marichi-asana 3

1. Sit in Danda-asana

2. Bend left knee upwards. Keep the right leg straight and stiff

3. Rotate your waist to your left. Keep the right shoulder outside the left knee. Keep your left fingertips on the floor.

4. Curl your right arm around the left shin. Swing your left arm behind your back and clasp the right hand

5. Turn your head and look over your left shoulder. Twist your waist and move your left shoulder further back

6. Switch sides and repeat

DO: Bring the armpit to the knee

DON'T: worry if you can't touch your hands at the back. Grab your T-shirt instead!

Noose Pose

This pose looks like your arms are an actual noose. The inspiration for this pose comes from the Indian mythological God of Righteousness. He catches wicked people with his noose and rides on a crocodile.

1. Squat. Use a folded blanket under the heels if you can't balance. Join your feet.

2. Rotate your waist to your left. Fix your right upper arm on the outer side of your left knee. Keep your left fingertips on the floor.

3. Curl your right arm around the shins. Swing your left arm behind your back and clasp your right hand.

4. Turn your head and look over your left shoulder, twisting your waist. Move your left shoulder further back

5. Switch sides and repeat

DO: tighten the "noose"

Half Fish-Lord Pose 1

1. Sit in Danda-asana

2. Bend your right leg in. Sit on your right foot

3. Bend your left knee upwards. Take left foot across right knee

4. Rotate your waist to your left. Fix your right upper arm against the left outer knee. Rest the left fingertips on the floor.

5. Curl your right arm around your left shin. Swing your left arm behind your back and clasp your right hand.

6. Turn your head and look over your left shoulder

7. Switch sides and repeat

DON'T: leave a gap between the armpit and bent knee

Half Fish-Lord Pose 2

1. Sit in Danda-asana

2. Bend your right leg, placing the right foot on the left thigh

3. Rotate your waist to your left. Hold your left foot with your right hand

4. Throw your left arm behind your back and catch hold of your right ankle

5. Look over your left shoulder

6. Switch positions of the legs and arms and twist to the right

DO: Twist your stomach

DON'T: hold your breath