Twisting

Question 1

Bharadvajasana

Answer 1

(Bah-rod-va-jah-sa-nah)
Pinwheel twist
seated with legs bent off to one side as twist opposite way

Question 2

Parivritta Marichyasana

Answer 2

(Par-ee-vree-ta Ma-ree-chee-ah-sa-nah)

Twist dedicated to sage Marichi
seated, rt leg bent over bent lt leg (lt foot near rt hip), Lt elbow on outside of Rt knee and twist right

Question 3

Ardha Mastyendrasana

Answer 3

(Ard-hah Maht-see-en-drah-sa-nah)
Half lord of the fishes twist
seated, lt leg long, rt leg bent, wrap lt arm around rt knee, twist to right

Question 4

Jathara Parivrittanasana

Answer 4

(Jot-harah Par-ee-vree-tawn-ah-sa-nah)
Reclined twist
-legs bent to one side and twist opposite

Question 5

Parivritta Ardha Chandrasana

Answer 5

(Par-ee-vree-tah Ard-ha Chan-drah-sa-nah)
Revolved half moon posture

Question 6

Parivritta Prasarita Padottanasana

Answer 6

(Par-ee-vree-tah Prah-sar-ee-tah Pah-dote-tawn-ah-sa-nah)
Revolved standing wide leg forward fold

Question 7

Parivritta Paschimottasana

Answer 7

(Par-ee-vree-tah Paw-schee-mote-tawn-ah-sa-nah)
Revolved seated forward fold

Question 8

Definition of twisting postures

Answer 8

-rotation of spine w/stable foundation
-navel draws in and up to support sacrum
-aysmmetrical

Question 9

Benefits of twisting

Answer 9

1. Physical
   -stretch/strengthen all back muscles (esp spinal)
   -improve circulation to intervertebral discs & all abd organs
   -neutralizing & balancing
2. Energetic
   -cooling, neutralizing/balancing
   -helps samana vayu

Question 10

Key Actions of Twisting

Answer 10

1. Lengthening of spine
2. Activation of foundation
3. Coordination of lots of muscle groups (asymmetrical)
4. Expansion of chest
5. Even and open on both sides

Question 11

Prepare for Twisting

Answer 11

1. Spinal extensions
2. Abd awareness & activation
3. Opening of chest and stabilizing of shoulders
4. Awakening/awareness in foundation of twist
5. Simpler twists (standing), FF and upper BB

Question 12

Recovery for Twisting

Answer 12

Simpler FF