Seated Twists and their evolutes (for advanced students)
This sequence assumes familiarity with all of the poses presented in the earlier two practices presented on seated twists. If you find the more compact seated twists difficult and cramped, focus on improving in the standings, seated forward extensions and earlier twists. Set the more advanced twisting aside as they will just be a frustration and improve on earlier postures. This sequence goes a step further than the last iteration and shares a few more advanced postures that come nicely after the seated twists.
The most important part of practice is to stay within the scope of what you can manage and go where you can challenge yourself skillfully. Guruji says in Light on Life that ‘An asana must be righteous and virtuous. By righteous I meant that it must be true. You must not cheat or pretend. You must fill every inch of your body with the asana from your chest and arms and legs to the tips of your fingers and toes so that the asana radiates from the core of your body and fills the entire diameter and circumference of your limbs. You must feel your intelligence, your awarenesss, and your consciousness in every inch of your body. By virtuous I mean that it must be done with the right intention, not for ego or to impress but for the Self and to move closer to God. In this way the asana is a sacred offering.’
Again, this is not a full sequence. Advanced students might consider starting out with Sirsasana cycle and Sarvangasana cycle in full and follow that with Urdvha Prasarita Padasana, Jathara Parivartanasana, Supta Padangusthasana cycle and begin from there. .
Have fun exploring and pushing the envelope of your practice.
Virasana Cycle (hero’s pose cycle)
In each foot position you sit back onto the feet. I am only showing sitting back in the last foot position but you get the point. But go through each foot position, sitting back, and take an arm variation to accompany if you like. These variations bring a much needed suppleness to the joints of the feet, the ankle joint, knee and hips that will come in handy later.
Paschimottanasana (intense stretch of the western side)
While this is the final stage, take all stages leading to it. You can also add in Janu Sirsasana and Triangmukaikapada Paschimottanasana here if you like (not shown).
Marichyasana I (pose to sage Marichi)
This is a seated open twist with a forward bend component. This pose is a base to so many of the arm balances and knotted postures. It has a lot to teach you so listen to it carefully. Learning to make the pose compact and stable will make many other poses in your future come more readily.
Ardha Baddha Padma Paschimottanasana (half bound lotus forward extension)
You can use a belt to catch the Padma foot. This pose is also key to many of the knotted postures and arm balances. Do several repetitions.
Marichyasana II (pose to sage Marichi variation II)
This is an open twist like Marichyasana I with a forward bending component. It is more dense and compact than Marichyasana I and requires suppleness in the foot and ankle. If the Padmasana leg lifts and you are unable to release it down and bring the leg/shin that is in Malasana vertical and upright, release the padmasana leg and place it in Swastikasana as an alternative and do the pose from there (not shown). This pose requires a firm grip to the outer hips to create a compactness and stability. Keep the inner border of the Malasana foot grounded. That outer leg should grip in. From here, you have to effort to lengthen the lower waist and trunk forward by reaching the arm forward as shown to make the bind. A sharp exhalation brings the head down. This is a strong contraction of the abdominals.
Marichyasana III (pose to sage Marichi variation III)
This pose is a compact closed twist. It deserves repetition. Each image represents a stage. Do each stage at least once. The first stage gives you best access to the lower spine. The second to the middle back, the third to the upper back. Keep the Dandasana leg intelligent, a slight grip to the outer hip and the Malasana foot and leg should be alert and stable.
Ardha Matsyendrasana I (Half Lord of the Fish pose)
Like Marichyasana III, this pose deserves repetition. See the stages and use each stage to access a new region of the spine. Observe and feel how each stage has something new to offer.
Marichyasana IV (pose to sage Marichi variation IV)
This pose begins like Marichyasana II, however, like Marichyasana III, you are turning towards the Malasana bent leg. I start by placing the legs and simply turning towards the wall. The wall gives me a purchase from which I can begin to work into a deeper twist. Like earlier twists, you have to start by turning the lower abdomen and work your way up. The bind will only come if you are able to achieve depth in the twisting action. Don’t worry if you can’t bind to start, just take the next step that you can.
Ardha Matsyendrasana II (Half Lord of the Fish variation II)
I like to take this pose in stages and use a belt to prepare. The last pose will help in making this pose more accessible. After placing the foot/leg in lotus, I place a large loop around the Dandasana foot and hold it with that same side hand, turning towards the Dandasana leg. You can see how I am using my opposite hand to tighten the loop and intensify the turn.
I start by catching the outer calf and turning, then I re-tighten the belt and turn again, this time catching the outer foot.
In the final stage, if possible, the hand that has been holding the belt loop catches the shin of the padmasana leg:
Ardha Matsyendrasana III (Half Lord of the Fish pose variation III)
This pose is an ADVENTURE. Have fun and hold on! Just take each stage one at a time and see what is possible, never force. And have a good laugh. The wall will help with stability. The legs begin as in Marichyasana II and Marichyasana IV:
from here the top leg, the one in Malasana, crosses over the bottom as in Ardha Matsyendrasana I, this is where the adventure begins! Getting the Malasana leg/shin vertical is a challenge. You have to wedge the foot close against the opposite outer knee as in Ardha Matsyendrasana I. See how I brace the leg and shin and draw it close. This deserves some time. Once the shin is upright I can go for the hook.
In the final stage you catch the foot (shown) and the opposite arm reaches around the back waist towards the opposite hip (not shown). I am using that hand at the wall to facilitate the twisting in this pic.
After this pose, sit and stretch the legs out in Dandasana, you might also repeat paschimottanasana to give a symmetrical stretch to the spine.
Parsva Bakasana (Crane pose to one side)
I do not have big arm muscles or shoulders. This pose is not about strength alone. It is about organizing your weight. Just as a rock artist stacks stones in a creek, stacking a large one over a little one, this pose has similar qualities. If you can center the weight of your torso and balance it evenly over the hands and arms, you will be light and steady. See how my torso is centered and also parallel to the floor, my forearms are centered and perpendicular to the floor. Alignment will bring the pose together. Have fun exploring!
Eka Pada Koundinyasana (Pose dedicated to sage Koundinyasana, one leg variation)
This pose comes nicely after Parsva Bakasana (so does Dwi Pada Koundinyasana - not shown) Have fun. Once steady in Parsva Bakasana, scissor the legs open. To come out reverse course.
admit it, you had fun :)
Bakasana (the Crane)
You should float up into this with ease after the last pose! Grip in and go for it.
Eka Pada Sirsasasana (One foot behind the head pose) See the stages. Each stage is worth repeating several times. Use movement in the first stage to gain some mobility in the hip, then go for the work of tucking the shoulder under, then the head.
The above stages are quite challenging and can be repeated many times. If the shin behind the head does not feel too heavy and the head and neck is able to tolerate and hold the pressure, take the final hand position, bringing the palms to join in Namaskar at the chest:
Bhairavasana (bhairava means terrible or formidable, one of the eight aspects of Shiva)
This pose comes nicely after Eka Pada Sirsasana, the stage are the same but here you rest back, reclining towards the floor. I like to use a bolster behind my back for added stability:
Chakorasana (chakora is a bird like the partridge, which is said to feed on moonbeams)
This pose is challenging for me as the foot often pops out of place. I am going to show how I use a belt to hold my foot in place. This pose is a work in progress for me, but I love giving it a try!
from here, once I have the foot secured behind the head, I raise the Dandasana leg as high as possible and place my hands down, pressing them down to lift up! Ideally the leg should be more vertical, but no complaints here, I am just happy to get it off the floor!
Bhujapidasana (shoulder pressure pose)
This will come nicely and with ease after the last pose!
Visvamitrasana (pose to sage Visvamitra)
This is a really fun pose to try! you have to really get the shoulder hooked under. You can see that I begin as in Parsvakonasana with the hand to the inside, form there I can begin the work of tucking the shoulder under. Once that comes along, see if you can get the bent leg foot to lift. That might be all you can do in the beginning but it is fun just to get that far!
Visvamitra final pose. Once you get the leg off the floor, you have to grip that leg outer hip and buttock in and rotate the torso away from the floor JUST as you would in Parsvakonasana. You planted those seeds long ago my friends!
You can take Adho Mukha Svanasana and a resting Uttanasana after this one! Bharadvajasana I and II will feel refreshing to the spine
Padmasana hands in Parvatasana (Lotus with hands in pose to Parvati)
Baddha Padmasana (bound lotus)
Matsyasana (Pose to Matsya, the fish incarnation of Vishnu)
Urdvha Dhanurasana (upward bow) this will bring the spine in and feel refreshing! It won’t be your best Urdvha Dhanurasana but it will feel joyous. Enjoy.
Savasana! I don’t think you need a pic for this :)
Aum Peace Peace Peace
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