Yoga: Twisted Postures

Step 1: You will need

Step 2: Bharadvaja's twist

Sit on the floor with your legs extended in front of you as in the staff pose with a blanket placed under your left buttock. Bend the knees back and swing your legs to the left side of your hip keeping your knees facing forward. Place your left ankle on top of the right arch of your foot. Try to keep both buttocks on the floor. Turn to the right and place your left hand unto the outer right knee and thigh and place the right fingertips behind the right hip. Do not raise up your left hip or thigh. Inhale extend your spine and your trunk vertically, exhale twist deeper towards your right. Stay for 20-30 seconds. Inhale face front, exhale stretch your legs forward and repeat to the other side.

Step 3: Marichi's pose

Still sitting on a blanket with your legs extended in front of you, bend your right knee up and place the right foot close to your right buttock. The foot can be a couple of centimetres away from your inner left thigh to stabilise your hips on the floor. Take hold of your bent knee and pull the trunk of your body up to lift and lengthen your spine. Inhale extend up your left arm and exhale bend the left elbow and place it to the outside of your right thigh. Keeping left foot flexed and the leg firm, place your right fingertips on the floor behind your right hip. Press the left arm and the right knee against each other to help bring the left side of your body more forward. Pressing the right fingertips into the floor, inhale lift the trunk of your body, exhale twist to the right. Hold for 20-30 seconds. Inhale face forward exhale change sides.

Step 4: Lord of the fishes pose, half spinal twist

Stay sitting on your blanket and in the staff pose. Bend your left knee and place your left foot to the outside of the blanket near to your right hip. The toes should be pointing away from your body. Bend your right knee up and cross it over the left leg placing the foot firmly unto the floor over your outer left thigh. Keep both buttocks on the floor. Inhale extend your left arm up towards the ceiling to lengthen your spine, exhale bend your left elbow and place it to the outer right thigh. Inhale, place your left fingertips behind your right hip and press them into the floor to lift your trunk. Exhale twist towards your right side. Hold for 20-30 seconds. Inhale face front, exhale come out of the position and change sides.