Twist postures rotate the back and upper body.
Twist (I)
vakra asana
Starting pose
Sit with outstretched legs.
Into the pose
Bend the right knee, take the right leg over the left leg and place the sole of the right foot outside the left knee.
Hook the left elbow around the right knee.
Straighten the back.
While breathing in, lift the outstretched right arm forwards and up to eye level.
While breathing out, look over the right shoulder and twist the spine so as to take the right arm as far as possible behind you.
Then lower the arm and place the hand on the ground just behind the bottom. Let the attention follow the movement of the hand.
Make sure that the entire spine is twisted and that it is relatively straight.
Hold
Hold the pose for up to 30-60 seconds. Relax all muscles that are not needed to maintain the pose. Observe free and relaxed breathing.
Out
While breathing in, slowly lift the right arm up to eye level, with the hand pointing backwards.
While breathing out, slowly untwist the spine and turn round to the front again. At the end of this movement, lower the arm.
Let the attention follow the movement of the hand in a restful manner throughout this process.
Uncross the legs, stretch out the right leg and rest for a few seconds.
Repeat the posture on the opposite side.
Lie on the back to rest.
Starting pose
Sit with outstretched legs.
Into the pose
Bring the left foot towards the crotch.
Take the right leg over the left leg and place the sole of the right foot outside the left knee.
Place the left elbow on the outside of the right knee and grip around the ankle. Straighten the back.
While breathing in, extend the right arm and lift it to eye level. While breathing out, look over the right shoulder and twist the spine to the right so as to take the right arm as far as possible behind you. Then lower the arm and place the hand on the ground just behind the bottom. Let the attention follow the movement of the hand. Make sure that the spine is twisted and kept relatively straight.
Twist (II)
ardha matsyendra asana
Hold
Hold the pose for up to 30-60 seconds. Relax all muscles that are not needed to maintain the pose. See if the twist can be increased slightly without too much effort. Observe free and relaxed breathing.
Out
While breathing in, slowly lift the right arm up to eye level. Let the hand point directly backwards.
While breathing out, gradually untwist the spine and turn slowly round to the front again. At the end of this movement, lower the arm and place the right hand on top of the left. Let the attention follow the movement of the hand throughout this process.
Stretch the legs and rest for a little while.
Repeat the posture on the opposite side.
Lie on the back to rest.
Reclining twist (I)
Starting pose
Lie on the back with the arms along the sides.
Into the pose
Extend the arms to each side of the body at shoulder level, palms down.
Bend the knees up, keeping the feet together on the ground.
While breathing out, lower the knees to the right until they touch the ground while turning the head in the opposite direction, i.e. to the left side.
While breathing in, gradually raise the knees to a central position.
While breathing out, lower the knees to the left side and turn the head to the right.
Slowly repeat these movements several times on each side while breathing calmly and regularly.
Out
Extend the legs until they are flat on the ground.
Lie on the back to rest.
Starting pose
Lie on the back with the arms along the sides.
Into the pose
Extend the arms to each side of the body at shoulder level, palms down.
Raise the legs so as to make 90º angles at the knees and hips.
While breathing out, lower the bent legs to the ground on the right side while turning the head to the left.
Reclining twist (II)
While breathing in, raise the bent legs to a central position.
While breathing out, lower the bent legs all the way to the left and turn the head to the right.
Slowly repeat several times on each side while breathing calmly and regularly.
Out
Extend the legs until they are flat on the ground.
Lie on the back to rest.
Triangle
trikona asana
Starting pose
Stand with the legs together and the arms along the sides.
Into the pose
Move the right foot aside so that the legs are slightly more than hip width apart.
While breathing in, lift the arms to shoulder level at the sides.
While breathing out, bend the upper body forwards until it forms a 90º angle to the legs. Keep the back straight and the arms out to the sides.
Breathe in.
While breathing out, rotate the upper body so that the right arm touches the left foot or leg and the left arm points upwards. Look up towards the left hand. Keep a 90º angle between the legs and upper body throughout this process.
Hold
Hold the pose for up to 30-60 seconds. Relax all muscles that are not needed to maintain the pose. Observe free and relaxed breathing.
Out
While breathing in, turn the upper body back to the middle position, still bending forward with the arms straight out to the sides.
While breathing out, rotate to the right so as to repeat the posture on the other side.
Stop in the central position.
While breathing out, lower both arms and slowly roll up the spine with the chin against the chest.
Stand in the starting pose to rest.
Triangle
trikona asana