Twist poses

By Andrea Ferretti, sequence by Elise Miller

The first three poses in this sequence are often taught to people with hip or back stiffness, sacroiliac imbalances, degenerative disks, arthritis, or sciatica. With the exception of Paschimottanasana, do each pose in this sequence for five breaths on each side.

1. Bharadvajasana (Bharadvaja’s Twist), with chair Sit sideways on a chair with your right hip facing the chair back and a block between your thighs. The chair will stabilize the lower back, pelvis, and legs, allowing you to safely rotate your upper spine. Place the hands on the chair back as you inhale and lift the spine. Exhale and twist, pulling with the left hand and pushing with the right. Allow the head and neck to follow the twist of the spine.

2. Parivrtta Trikonasana (Revolved Triangle), with chair Place a chair in front of you and put your right foot between its front legs. Step your left foot back about 4 feet and turn it in 80 degrees. Place your hands on your hips and square them. Inhale, lift your torso, exhale, and fold forward, placing your left hand on the chair seat, in line with your right big toe. Place your right hand on your sacrum and twist to the right, bringing the right shoulder toward the ceiling and the left ribs forward. To go deeper, place the left elbow on the chair and raise the right arm.

3. Marichyasana III (Marichi’s Twist III), with chair Place a block on a chair, then put your right foot on the block with the toes facing forward. Place your left hand on your right knee and your right palm on your sacrum. Inhale and lift the spine, then exhale and twist to the right, allowing your neck and head to follow. Keep the hips even and twist from the upper spine. Press the right hand into the back waist to turn the torso more deeply.

4. Parivrtta Parsvakonasana (Revolved Side Angle Pose) Take a wide stance. Turn your right foot out and your left foot in 80 degrees. Square your hips toward your front foot, then bend your right knee directly over your ankle. On an exhalation, bring the left side of the body toward the right leg. Rest the left armpit to the outside of the right knee and press the palms together. Lengthen the spine and twist the ribs and torso to the right. To go deeper, bring the left palm to the floor or to a block and reach your right arm over your right ear. Gaze at your right fingertips as you lengthen your entire right side.

5. Parivrtta Dandasana (Revolved Staff Pose) Sit up tall with your legs strongly extended on the floor in Dandasana (Staff Pose). Draw the flesh of your buttocks back in order to sit directly on your sitting bones. Roll your thighs inward and maintain a natural curve in your lower back. Bring your left hand to your outer right knee and place your right fingertips on the floor behind you. Inhale and lift the spine, then exhale and twist to the right. Keep the heels even and stabilize the inner left thigh.

6. Bharadvajasana (Bharadvaja’s Twist) Sit in Dandasana. Bend your knees and bring your feet next to your left buttock. Place your left ankle on the arch of your right foot. If the left hip is higher, place a blanket under the right hip. Exhale and turn your torso to the right. Place the left hand on your right knee. Press your right fingertips into the floor (or on a block) behind the right buttock and breathe as you turn the spine. Draw the tip of the right shoulder blade in and turn the right shoulder back. Keep your torso upright without lifting the left thigh.

7. Ardha Matsyendrasana (Half Lord of the Fishes Pose) Sit in Dandasana. Bend the right leg and step the right foot to the outside of the left knee. Bend the left leg and place the foot to the right of the right sitting bone. The foot should be resting on its side, with its inner and outer edges parallel. Press the right fingertips into the floor and draw your torso up. Move the back ribs in. Exhale and turn to the right. Bend the left arm, and press it against the outside of your right knee to help you twist.

8. Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) Sit in Dandasana. Bend the right knee and press the right heel against the perineum. Twist to the right as you lengthen your torso over your left leg. Reach out and hold the inner side of the left foot with the left hand, thumb pointing toward the floor and left pinky pointing up. Stretch the right arm overhead and hold the outer side of the left foot. Bend and widen the elbows away from each other to spiral the waist, chest, and shoulders. Extend the spine and rest the left ribs on the left thigh.

9. Paschimottanasana (Seated Forward Bend) From Dandasana, reach your arms overhead, exhale, and fold forward, grabbing the feet, shins, or thighs. Inhale and lengthen the torso up. Exhale, bend the elbows out, and take the torso toward the legs as you extend the front, sides, and back of the body toward the feet. Breathe deeply and steadily. Stay for 5 to 10 breaths.