South Okanagan Yoga Academy Yoga Teacher Training Programs

Featured Asana

Maricyasana – or standing twist

A chair without arms is required for both of these twisting poses. This standing twist is great for those who cannot sit on the floor or who have difficulty getting down to the floor or back up again.

• Stand in tadasana with the right side of the body by a wall
• Keep the hips square with the right hip very near the wall
• Raise the right leg and put the foot on the chair (the leg closest to the wall)
• Lengthen the spine upward as you inhale, and exhale as you turn the body so the shoulders face inwards towards the wall, keeping the hips facing forward towards the back of the chair
• Look behind you if it feels good for your neck
• Place the palms of both hands on the wall at shoulder height
• Feel the rotation of the spine from the hips to the shoulders, like removing a cork from a bottle, up and out.
• To release, inhale and release the neck to face the wall, then rotate the shoulders so your shoulders and hips are realigned over the chair. Using your right hand for support against the wall, step your right foot back to the floor.
• Repeat on the other side; it may be helpful to have a partner watch and guide you, or use a mirror to watch your posture

Bharadvajasana - or chair twist

• Sit sideways on the chair so the back of the chair is along your right side
• Place a pillow or foam block between the knees, gently gripping it with the thighs to hold them together
• Inhale and elongate the spine, and as you exhale turn towards the back of the chair, gripping the back of the chair with both hands
• Keep the knees and hips facing forward, and look behind you only if it feels good for your neck
• Take several breaths here – make sure not to hold the breath
• To release, inhale and release the neck to face over the back of the chair, then rotate the shoulders back to normal, with your shoulders and hips are realigned
• Repeat on the other side

Benefits - Twists have a massaging effect on the organs of the abdominal viscera. They stretch and twist the spine to increase energy, eradicate constipation and indigestion. Twists help increase insulin and stimulate the pancreas. They make the hip joints more flexible, increase flexibility to the back and torso, and tone the buttocks.

Precautions – For diabetics, make sure they monitor their blood sugar before, during and after class if they do many twists, as they may need to lower their insulin dosage. They should be careful not to twist too often and over stimulate the pancreas. For hemorrhoids be sure not to hold the breath. For neck problems, ensure people are twisting through the torso from the hips to the shoulders and are NOT forcing the neck. Pregnant women should gently twist the thoracic spine area, avoiding the twist from the lower ribs and lumbar area.