Marichyasana III - Marichi III

ALIGNMENT

From Dandasana, bend your right knee and place your foot fist distance from your left thigh, press your foot into the ground. Press out through your left heel, press into both sit bones.

Place your right hand on the ground behind your right hip. Inhale, lengthen up through the spine, exhale, twist to the right from the waist.

Wrap your left arm around your right leg, or place your left elbow to the outside of your right knee.

Inhale, lengthen the spine, exhale, gently twist a little more, gaze forward or over your right shoulder.

Ardha Matsyendrasana - Half Lord of the Fishes

ALIGNMENT

From Dandasana, bend your left knee and place your foot to the outside of your right hip, left thigh grounded. Step your right foot to the outside of your left leg, press into your right foot and press into both sit bones.

Place your right hand on the ground behind your right hip. Inhale, lengthen up through the spine, exhale, twist to your right from the waist.

Wrap your left arm around your right leg or place your left elbow to the outside of your right knee.

Inhale, lengthen the spine, exhale, gently twist a little more, gaze forward or over your right shoulder.

Bharadvajasana - Bharadvaja’s Twist

ALIGNMENT

From Dandasana, lean to your right, bend both knees and swing your legs to your left hip.

Place your left foot behind your left buttocks, press your right foot into the top of the left leg.

Place your right hand on the ground behind you, place your left hand on your right knee. Inhale, lengthen up through the spine, exhale, twist to your right from the waist.

Press your left sit bone towards the ground. Inhale, lengthen the spine, exhale, gently twist a little more, gaze forward or over your right shoulder.

Supta Parivartanasana - Reclined Twist

ALIGNMENT

Lie on your back, inhale, bend both knees, feet together on the ground.

Exhale, slowly lower both knees to your left side, knees stacked. Extend your right arm out to the side, palms facing up, place your left hand on your stacked knees and gently press.

Twist through the whole spine to the right, gaze over your right shoulder.