Benefits: Spinal flexibility. Yoga twist gently rotates the spine and gives a good stretching to the muscles of the back. This helps to improve the spinal cord’s range of motion. Often we do not engage the supportive soft tissue surrounding the spinal cord and this result in hardening of these tissues, muscle and joints. They are also great detoxing poses and help the digestive system.

Cautions: Do not overstretch muscles

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Bharadvajasana I (Bharadvaja’s Twist)

Start by sitting upright with the buttocks resting on the heels. Slowly slide the body over to the left to now be resting on just the left foot with the right out to the side. Bring the left hand round to be placed on the right knee gently twist the torso to look round the right shoulder and place the left hand on the mat to balance.

Benefits: Massages abdominal organs, strengthens the spine, improves flexibility in the hips.

Gomukhasana (Cow Face Pose)

Sitting with the right leg bent so the bum is sitting on the heel, bring the left leg over the top and bend to bring the heel towards the thigh. Stack the knees on top of each other. Stretch the arms out to the sides, then raise the right arm up towards the ceiling and drop it down behind the back. Bring the left arm under and round the back to meet the right and interlock the fingers if possible. Hands can be placed on the back to stretch as far as possible if reaching the hands together is not possible. Raise the crown of the head towards the ceiling avoiding tilting the neck forwards.

Benefits: Stretches and strengthens the shoulders and chest.

Agnistambhasana (Fire Log Pose)

Sitting in easy pose, bring the left leg forwards to create a straight line (you can use the edge of your mat to help with this) then bring the right leg and place it on top of the left. Ensure the knee is stacked above the ankle, and the ankle above the knee. Keep the back straight, lengthen the spine by reaching the crown of the head towards the ceiling. Hands can be placed gently on the knee and ankles.

Benefits: Stretches the hips and the thighs, helps relieve sciatic pain.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Sitting in dandasana (staff pose) bend the right knee and bring the foot as far as possible to reach to the right buttock. Bring the left leg up and bend over tp plant the left foot beside the right thigh. Twisting the body to the left bring the right arm over the left knee and place the right hand on the floor, using your elbow to push against the leg. The left hand comes down behind the buttocks to allow for a twisting stretch. Take the gaze over the left shoulder to help enhance the stretch.

Benefits: Energizes the spine, stimulates the digestive system, opens the chest.

Krounchasana (Heron Pose)

Start by sitting upright in Dandasana and bend the left leg so the top of the foot is resting on the mat at the outside of the thigh. Bend the right knee to bring the heel as close to the sitbone as possible. Take hold of the right foot with both hands and slowly straighten the right leg as you extend the leg up towards the ceiling.

Benefits: Stimulates the abdominal organs, stretches the back of the legs and ankle joints.

Simhasana (Lion Pose)

Start in a kneeling position with the big toes angled slightly inwards and the buttocks resting on the heels. Place the hands on the knees and inhale, as you exhale lift the body off the feet, bring the hands forward stretching out the fingers, open the mouth wide and make a “haahh” sound. This can be done either as noisy lions or quiet lions.

Benefits: strengthens leg muscles, helps reduce stress and anxiety.

Marichyasana III (Marichi’s Pose)

Start in Dandasana, bend the left leg and bring the heel of the foot as close to the sitbone as possible. Flex the right foot to point the toes up towards the ceiling. Keeping the back straight bring the right arm over the left knee and place the hand on the right knee. Twist the torso and place the left hand down on the mat behind to body to provide balance and support. Take the gaze behind the left shoulder to keep the neck long.

Benefits: Improves flexibility in the spine, Stimulates the abdominal organs and aids digestion.

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Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)

Starting in Dandasana, bend the left knee outwards to bring the sole of the foot against the inner right thigh. Stretch out the right leg to the side flexing the foot to pint the toes up to the ceiling. Inhale and reach the arms up above the head, on the exhale bring the right arm down towards the right knee and hook the fingers around the big toe. Bring the left arm up over the head to hold onto the right thumb. Take the gaze up towards the ceiling. Avoid bending the torso forwards, keep the alignment of the head over the knee.

Benefits: Improves flexibility in the legs, opens the spine and stretches the back.

Baddha Konasana (Bound Angle Pose)

Sitting upright in Dandasana bring both the knees towards the body pulling the heels towards the sitbones. Open the knees out to each side and press the soles of the feet together. Bring the heels as close to the pubic bone as possible. Bring the hands together underneath the feet, and sit straight ensuring the shoulders are not hunched.

Benefits: Stimulates the abdominal organs, stretches groin and inner thighs, helps reduce stress and anxiety.

Padmasana (Lotus Pose)

Start by sitting with a straight spine, bend the right knee bringing the outside edge of the foot as far up towards the inner left thigh as possible. This gives us a half lotus position. Then take the left leg off the floor bending at the knee to come onto the top of the right thigh. Draw the knees as close together as possible, lift the chest, widen the collar bone and keep the back upright and in a neutral position. Hands can be placed on the knees.

Benefits: Calms the mind, stretches ankles knees, opens the hips, helps relieve sciatica.

Paripurna Navasana (Full Boat Pose)

Start off sitting in dandasana, take the hands and pace them on the mat either side of the hips with fingers pointing towards the feet. Keep the elbows straight and lean the body back slightly. Bend the knees towards the body, then extend lifting to around a 45 degree angle. Reach the arms straight forwards at shoulder height. Knees can be bent if straight legs is a challenge. Ensure not to tilt too far back, the aim is to create the shape of a V.

Benefits: Strengthens the abdominal muscles, improves digestions, stimulates kidneys and intestine, helps reduce stress.

Virasana (Hero Pose)

Knee on the floor with legs together and the spine straight, lengthening the neck by pulling the crown of the head towards the ceiling. . Ensure the top of each foot is flat to the floor and the big toes are slightly angled inwards. Slowly and carefully move the feet out to the side and lower the buttocks down onto the mat. Hands can rest gently on the knees.

Benefits: Stretches the thighs, knees and ankles, promotes good posture, calms the mind.

Sukhasana (Easy Pose)

Start by sitting upright and bend both the knees crossing the shins over one another to come into a cross legged position. Lift the breastbone, open the chest and widen the collar bone. Hands can be placed on the knees either facing up toward the ceiling for energy, or down to the mat for grounding.

Benefits: Cams the mind, stretches the ankles and knees, helps straighten the postural muscles.

Hanumanasana (Monkey Pose)

Starting in dandasana bend the left knee and pace the foot on the mat underneath the pelvis. Slowly slide the foot backwards to bring the knee to the mat. Keep the right leg straight, inhale and bring both arms up above the head, as you exhale bring the hands down to the mat either side of the right foot. Keep the back straight. If possible both legs can be straightened out into side splits.

Benefits: Improves flexibility in the legs, opens the hips.

Marichyasana I (Pose Dedicated to the Sage Marichi, I)

Start by sitting upright in Dandasana, bend the left knee up to the ceiling and place the sole of the foot on the floor bringing the heel as close to the sit bone as possible. Lean forwards and reach the left arm out in front then wrap it around the left shin and then behind the back. Take the right arm behind the back to reach around to clasp the hands together. Aim to get the forehead down towards the right knee.

Benefits: Improves digestion, improves flexibility in the legs.

Dandasana (Staff Pose)

Sit upright with legs together stretched out in front. Flex the feet to point the toes up towards the ceiling, straighten the back and open up the chest. Hands should be placed either side of the body with the wrists flexed so the palms of the hands are flat against the mat with fingers pointing towards the toes.

Benefits: Improves posture, opens the chest and shoulders, Strengthens the back muscles.