Twists and hip openers are great detoxifiers for the body! Twists wring and rinse the organs, bringing fresh blood and nourishment to the tissues, while hip openers clear our channel to the earth allowing for a downward flush of prana (apana) to help with elimination. Both twists + hip openers also work to free up places of stagnant energy, eliminating not only physical waste, but emotional and mental as well. Practice this short 10 minute flow at least twice this week, and let your physical practice aid in the process of sweet release.
Thread the Needle – from a table top position, inhale your right finger tips up toward the sky. As you exhale, weave the right arm under your left armpit, set the outer shoulder and right side of the face down on the ground. Breathe here for 5 breaths, left hip drawing back, low belly pulling in and up, so you can rotate your chest open. Repeat on the opposite side.
Low Lunge Twist – from down dog, step your right foot in between your hands, toes and knee pointing straight ahead. Keep your left fingertips on the earth, and inhale reach your right hand up to the sky for a twist. Energetically hug your inner thighs to the midline, draw the right hip back to your left heel, and twist open from your ribcage. Option to tuck the left toes and lift the knee to straight. Breathe here for 5 deep breaths and then repeat on opposite side.
Revolved Downward Facing Dog – from down dog, bend your left knee and reach your right hand to grab the outside of the shin or the bottom of the heel. Once you have the grasp, press the left leg toward straight and turn your torso underneath the left armpit. Breathe here for 5 deep breaths and then repeat on opposite side.
Parivrtta Trikonasana – from down dog, step your right foot in between your hands, toes and knee pointing straight ahead. Spin your back heel down, toes slightly turned in, and bring your front leg to straight. Keep your left fingertips down on the floor or a block inside (more accessible) or outside (more challenging) your front foot. Bring your right hand to the right hip crease. Energetically hug your feet toward one another, avoid hyper-extending in both knees, and pull your low belly in to find length through the spine. Use your right hand to manually draw your right hip back in line with the left. On your next inhale, begin to spin your chest to the right. Stay here, or inhale reach your right fingertips up toward to sky. Stay for 5 deep breaths and then repeat on opposite side.
Ardha Matsyendrasana – come to sit, your legs extended out long in front of you. If you feel your low back rounding, grab a blanket or a small cushion and let yourself sit up on some support. Bend your right knee and step the foot to the outside of the left knee. Keep the left leg straight or bend the knee to draw the heel toward your butt. Place your right fingertips on the floor behind you and sit up tall. Inhale, hook the left elbow outside the right knee and take a twist to the side. Stay for five breaths, release on the exhale and take a little counter twist to the left. Repeat on the opposite side.
Agnistambhasana – stay seated on the floor or support. Bend the right knee to a 90 degree angle, and then do the same with your left leg and stack the left shin on top of the right shin. The left ankle should stack directly on top of the right knee, and the left knee should stack directly on top of the right ankle. Fold forward and breath into the outer hips. Repeat on the opposite side.
Savasana – come to lay in savasana and give yourself time to assimilate and process the experience of your practice. Stay for a minimum of 3 minutes.