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Woman's Health

Twist Sequence

Taught by Surya Little and Linda Spackman

We found inspiration from the following two Sutras:

2.33             Vitarkabadhane pratipaksabhavanam  – Twisting poses are named after ancient sages. When we twist in asana practice, we create grounding from a firm foundation and begin to cultivate movement in an opposing direction. With this intent, are we able to bring about a special kind of intelligence that stretches the limits of our individual perspective?

3.40            Samana jayat jvalanam – Mastery of the energy of digestion located in the abdomen brings the power of radiance. In asana, twists stoke and bring health to the gastric fire. Does this enable us to assimilate and digest on multiple levels of our system?

When we have trouble digesting things in our lives, when we are stagnant or feeling limited, it can be helpful to broaden our perspective through cultivating another attitude.

When we expand our horizons, don’t we lighten up?


Asana Sequence:

In seated meditation, sensitize the body by measuring and equalizing weight on right side and left side.

Sukhasana to center, right and left sides to lengthen side body

Baddhakonsana – to open groins

Navasana with hands supporting thighs, reach through heels and bring trunk to legs to intelligize samana vayu

Adho Mukha Svanasana (AMS)

Adho Mukha Virasana – to center, right and left sides, to emphasize twisting use hand to adjust turn in waist

(standing section to heat body and bring alignment from the ground up)

AMS jump to Utkatasana – low entrance

Uttanasana – to lengthen waist and hamstrings

Utthita Hasta Padangustasana – with heel at wall


Garudasana – to compact hips and lift pelvic floor

Parsva Utthita Hasta Padangustasana – side lunge at wall leg bent like parsvakonasana

Tadasana w/Paschima Namaskar

Parsvottanasana – stage one with gaze forward to establish turn for pelvic alignment and extension through chest

Parsvottanasana to  Parivrtta Trikonasana – hand to inside edge of foot first time, outside edge second time

(vinyasa section for fluidity)

From lunge to Parivrtta Parsvakonasana

Sit back to Ardha Matsyendrasana – bottom foot straight back

Step forward to Urdhva Prasarita Ekapadasana

Full Parivrtta Parsvakonasana – from lunge, deep full twist in stages, hand down, extend back leg, extend arm straight up, rotate from back arm pit into full pose.

(seated section to cultivate subtlety and penetrate inwards)

Sit back to Marichyasana 3 with wide leg – hold elbow around knee not cross over, intelligize movement of ribs

Virasana w/gomkhasana arms – to teach movement of wrap

Marichyasana 3 with clasp – hand at wall to bring sharpness of back ribs

Supta Baddha Konasana – flat with arms overhead, then hold shins with hands or strap to bring life to shoulder blades


(inversions to rotate around central channel)

Adho Mukha Vrksasana – exit through eka pada leaving one foot on the wall as long as possible

Sirsasana and Parsvasirsasana

Jatara Parivartanasana – with bent legs

Supta Konasana

Parsva Halasana


(final relaxation and breath work to move towards integration)

Savasana – 2 blankets under spine, 1 for head and 1 under buttocks

Viloma 2 – interrupted exhalation, release breath out length of legs and through soles of feet

To finish practice, sit quietly and, if inclined, chant Sutras 2.33 and 3.40

Alchemy + Aim