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Seated Twists 1

YOGA POSTURES A great source for Yoga Postures by Mark Giubarelli.

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Tadasana Downward Dog Cobra pose  Headstand Shoulderstand Warrior 1 pose Warrior 2 pose Triangle pose Half Moon pose child pose Cat Pose
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Yoga posture – Parivrtta Upavisthasana

Translation: Revolving Seated Pose

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From a seated position bend the knees to the chest. Then take them down to the left or right.

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The foot is placed on the inner part of the other leg. The shoulders are then rotated which allows the chest to open.

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Both arms are used to aid in the rotation. One is placed on the leg the other is grounded.white space

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Look in the direction of the twist or in the other direction. Twisting the neck and turning one way and then the other feels very good also. white space

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Tips
Come on to the finger tips or the ball points of the hand. (The one that’s grounded.) This will allow the side of the body to stretch more.

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Benefits
Spinal twists help to maintain good flexibility. The ability to rotate the body increases. It can also help to maintain good spinal alignment.
Inner knee muscles in the back leg get stretched as well as shoulder muscles on the supporting arm.

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The above variation of Bharadwajasana provides a good knee and hip stretch. The foot or big toe can also be held. Manipulate postures so that they have effects in a number of different areas. Bharadwaja is the name of a Vedic sage. In the original pose the upper body twists the opposite way. They are good to do in combination twisting one way then the other.
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Vinyasa Yoga Sequencing and Flowing
Vinyasa Yoga postures to transition from and to:
Paschimottasana Paschimottasana Yoga Posture Janu Sirsasana handstand scorpion Yoga Posture Janu Sirsasana Yoga Posture Janu Sirsasana Yoga Posture Parivrtta Janu Sirsasana Shooting Bow Pose Balasana child pose Virasana Hero Pose Navasana boat pose Yoga Posture Kapotasana Yoga Posture Kapotasana Yoga Posture Kapotasana Downward Facing Kapotasana Yoga Posture hanumanasana Baddha Konasana Bound Angle Pose Yoga Posture Upavistha konasana Yoga Posture Parivrtta Janu Sirsasana Downward Facing Dog pose Shooting Bow Pose
Parivrtta Paschimottasana, Paschimottasana, Janu Sirsasana, Parivrtta Janu Sirsasana, Janu Sirsasana II, Parivrtta Janu Sirsasana II, Parivrtta Janu Sirsasana
III
Parivrrta Janu Sirsasana IV, Balasana, Virasana, Navasana, Salamba Kapotasana, Kapotasana, Ardha Kapotasana ,Adho Muka Kapotasana, Hanumanasana Baddha Konasana ,Upavistha Konasana, Parivrtta UpavisthaKonasana Parsva Upavistha KonasanaAkarna Dhanurasana

seated spinal twist
Printable Card

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