Sage Twist Yoga Pose
This is another seated twist that can be held for a longer period of time and is a good preparation for seated meditation. It balances and calms the mind and also stretches the hips, spine, and shoulders, expanding the lungs and lengthening the spine and neck. This asana has all of the cleansing properties of twists and will leave you feeling refreshed and peaceful.
QUALITY Calming, energizing, grounding EFFECT Cleansing, flexibility, stability PROPS Blanket GAZE Down and inward
1 Begin in a seated position with your legs crossed. Place the sole of your left foot on the ground and reach for your left ankle. Slide the top of this ankle down and back and place the top of your foot on the ground. Adjust yourself so that your heel is outside your left hip and your thigh is pointing forward. This puts you into half of a Hero’s Yoga Pose Pose.
2 Roll your right thigh and hip open as you draw your left inner thigh down and roll onto your right li slightly.
3 Inhale your arms up toward the sky and twist to the right as you exhale, placing your right fingertip to the ground behind you and your left hand on your right knee.
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4 Twist all the way to the right. Lift your chest by wrapping your shoulder blades around your upper spine and drawing your shoulders down.
5 Keep your chest open and twisting to the right, but look past your left shoulder and down to length the right side of your neck.
6 Stay here for 5 to 8 breaths, inhaling to lift your chest and lengthen your spine, and exhaling to ground your hips and twist deeper from the navel.
7 When you’re ready to release, do a counter twist to the left, and then switch legs.