Forward Bend and Twists Day • Forward Bends & Twists Theme: Standing & Seated
Forward Bends & Twists Theme: Standing & Seated
As we age the muscle fibres of the spine and back begin to become hard and dry. We may observe when we look in the mirror that our shoulders are rounded, that the upper back has a thickening.
In this sequence we will practice forward bends which teach you to elongate your spine. This extension of the spine prepares it for a safe and effective rotation in the twists. This combination of forward bends and twists will allow you to reach into the deepest layers of tension held in the upper back and shoulder region.
Supta Padangusthasana 1, 2 & 3, Parsvottanasana, Parivrtta Trikonasana, Parivrtta Parsvakonasana, Upavistha Konasana, Paschimottanasana & Marichyasana 3. Finish with legs up chair or wall.
Mat, blanket, bolster (optional), chair (optional), 2 blocks.
Pause the video at the beginning and note the setups Andrew and I have, choose the one that best suits you. Andrew experiences a lot of stiffness throughout his whole body so he takes more support prop-wise. Place short end of the mat at wall a blanket for head support, and lying down on the mat with both feet to the wall. Place a block or chair outside of left hip.
Additional Sets (Optional)
Optional 1
Optional 2