Five-Minute Twist Sequence

Namaste!

Chest Rolls

“Let’s begin some chest rolls while I tell you a story of the pose: Bharadvajasana. Once upon a time there was this sage, Bharadvaja, who was really into practicing bhakti, devotional yoga. And the way he liked to do this was to visualize his favorite god, Rama.”

(Transition your rolls to the other direction.)

“Every day he would call to mind the image of Rama coming over to his hut for some tea, some good conversation, and of course a foot washing -- which was a really cool thing to do for someone who walked all the way to your house back in the day.”

Seated Cat-Cow

Let’s move to some seated cat cows. Hands on the knees, sliding back on the inhale, back to knees on the exhale.

“So every day Bharadvaja would visualize Rama visiting him and he would wash his feet. And after many years of this visualization meditation -- Bharadvaja got a knock at his hut!”

Dadasana

Sit with your legs extended in front of you.

Internally rotate the thighs

Engage the muscles of the thighs, lifting the knee caps,

Flex feet.

Place palms on either side of the hips.

Extend through the torso, create space in the chest

Move ears away from shoulders.

“Back to the story. There was a knock at the door! After all this time-- it was Rama himself! Bharadvaja was so stoked! He invited Rama in, made him tea, and best of all: washed his feet.”

Stretch your toes apart -- prepare for the foot wash.

Bharadvajasana

From Dadasana, bend your left leg and position the sole of your foot behind your left buttock.

The top of the right foot rests on the left thigh, as close as possible to the hip bones.

Massage the foot here for a moment.

“The point of the story was that Bharadvaja uses practiced manifesting his intention. By inviting the thought, the action followed. Bharadvja reminds us to set intentions when we practice yoga.”

Open the torso and twist to the right.

Right hand behind the buttocks to support the torso, and left hands rests on the right knee.

Press right hand to lengthen the torso.

Gaze beyond the right shoulder.

“On a inhale lengthen the spine and image water pouring over you. On an exhale, you body becomes a wash clothing being wringing out tension, fatigue, or any other emotion you are ready to let of. On an inhale, fresh water cleanses you. On an audible exhale, release what needs to be released.”

Three more breaths.

To exit, release hands and bring the head and torso forward.

Return to Dandasana.

Repeat on the right side.

Return to Dandasana.

Marichyasana 3

From Dandasana, bend the right leg and place the heel of the right foot as close as possible to the buttocks.

Hug the right knee with both arms.

Extend through the torso.

Lift your left arm overhead.

Twist at the torso to the right.

Bring the left elbow across the right knee to hook the outside of the knee.

Place the palm of the right hand on the floor behind you.

Inhale length.

Exhale twist.

“This pose is called Marichiyasana. “Marichi” means “ray of light.” This time breath in light, and exhale what needs to be released. Three more breaths.

To exit the pose, unhook the elbow from the knee.

Return the torso to center.

Return to Dandansa.

Namaste!