Prayer Twist

namaskar parsvakonasana

Level: Intermediate

[am4show have=’p1;p2;p4;’ guest_error=’Premo’ user_error=’Upgrade’ ]

Instructions

1. From High Lunge pose (with right foot forward), rotate the torso, bringing the left elbow on the right knee. Bring the palms together in prayer position and press into them to rotate the right shoulder up and back twisting the upper back. Look at the wall or the ceiling.

2. Keep the right knee bent, legs strong pressing into the feet, and keep the hips sinking down.

3. Breathe and hold for 3-6 breaths.

4. To release: inhale and press into the feet, straightening the legs and then inhale the arms out to the side or up towards the ceiling.

5. Repeat on other side.

Benefits + Contraindications

Benefits: Prayer Twist pose builds lower body strength, opens the chest, stretches the back muscles, and helps nourish and realign the spine.

Contraindications: Recent or chronic injury to the knee, hips, back or shoulders.

Modifications + Variations

Variations: A) Place both hands on the bent knee and look over the shoulder, twisting the upper back. B) Lower the back knee to the floor.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: High Lunge, Warrior I, Warrior II.

Use one or more of the following postures to build a sequence ending after this pose: High Lunge, Warrior I, Warrior II, Pyramid, Standing Splits, Rotated Half Moon. [/am4show]

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