Spinal Twisting Yoga Postures


Astavakrasana – Eight angle posture

Astavakra means eight-crooks. This posture is dedicated to sage Astavakra who was born crooked in eight places because of a curse. Steps: Stand with the ...
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Dwi pad Koundinyasana

This is an arm balancing pose dedicated to the Sage Koundinya. Before practicing this posture you should be able to do Parsva Bakasana (twisted crane ...
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Eka Pada Koundinyasana I

In India the term Gotra means clan (or lineages). The present day gotra classification is created from a core of 8 rishis (The Saptha (seven) ...
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Kati Chakrasana – Waist Rotating Pose

Kati - Waist Chakra - Circle Steps: Start in Samasthiti, standing with your feet shoulder width apart, and your weight spread evenly. Inhale, raise the ...
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Marichyasana C

Marichyasana is the set of poses dedicated to Sage Marichi (son of Brahmma) with the idea to elongate and stretch the spine Marichyasana C Marichyasana ...
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Marichyasana D

This is the 4th posture a series dedicated to sage Marichi. This is considered to be one of the more difficut twisting postures and will ...
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Parivrtta Supta Padangustasana – Revolved Reclining Hand To Big Toe Posture

Steps: Start with lying down on your back and spread your arms by the side of the body. Bend your right knee and hold the ...
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Parivrtta Trikonasana – Revolved triangle posture

Parivrtta means revolved, trikon means triangle. Steps: Stand in Tadasana. Inhale and spread your feet about 3 to 3.5 ft apart (or keep the gap between ...
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Parsva Bakasana – Twisted Crane Posture

Parsva = Revolved/twisted Bak = Crane. This is an advanced pose that requires a lot of balance and practice. Steps Squat down with your feet ...
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Parsva sirshasana/ twisted headstand

Parsva means side or flank. In this variation, the trunk and the legs are turned sidewards on either side while balancing without disturbing the position ...
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Shava Udarakarshanasana – Universal Spinal Twist

Steps: Start lying on your back in Shavansana (corpse posture) Exhale, bend your right knee and place the right sole on the left thigh, keeping ...
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Supta Udarakarshanasana – Sleeping Abdominal Stretch Pose

Supta - Sleeping, lying down; Udar - Abdomen; Akarshan - Stretch Steps: Lie on your back Bend your knee and place the soles of your ...
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Tiryak Bhujangasana – Swaying Cobra posture

Tiryak means swaying, bhujang means a snake. Steps:   Lie down on your stomach. Legs straight with toes pointing backwards (feet can be together or apart ...
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Udarakarshanasana – Abdominal Stretch Posture

Steps: Start sitting in the squatting position with the feet hip width apart and the hands on the knees. Exhale, twists and bring the right ...
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