Practice suggestion - Lateral Flexion

& Rotation

This practice sheet incorporates material from the third session of the Beginners+ course. Remember Movement in one direction may restrict or allow movement in another. Flexion restricts the amount of lateral flexion & rotation. Extension restricts the amount of lateral flexion & rotation.

Download Yoga Practice - Lateral Flexion & Rotation as a WORD document.

 

Lie semi-supine and release any tension that you may be holding.

Roll over onto your hands and knees and practise lateral flexion. The shoulders rotate around the centre of the shoulder girdle and the hips rotate around the centre of the pelvic girdle. There is no displacement of the pelvis or shoulders to the side. Gaze at the floor not your tail!

Tadasana (standing).

Palmyrasana (palm tree series)

Trikonasana (triangle). Stand with the feet approx. 3 feet apart. Turn the left leg and foot 90° to the left and the right leg and foot 45° to the left. Raise the arms out to the side to shoulder height. Widen the hips and create a happy lumbar curve. Look at your right hand. Flex at the hip and move over the left leg. Repeat to the right.

Parivrtti trikonasana (reverse triangle). From tadasana step forward with the right foot (don’t over-stride). Keep the feet parallel and hip width apart and the hips wide. Rotate the upper torso to the right and look at the right hand. Send the spine forwards and up and then bring the torso forwards. Repeat to the left.

Matsya Kridasana (flapping fish). Starting in the prone position bend the right leg and bring the knee out to the side and up towards the right shoulder. Laterally flex the upper body and bring the right elbow towards the right knee. Bend both the arms, place one hand on top of the other and rest the head in the crook of the left arm with the face turned to the right. Rest a while in this position and then repeat on the left side.

Parivrtti maricyasana (Reverse Maricya’s sitting twist). Fold the right leg, bring the foot towards the hip and take it over the left leg to put the foot on the floor on the outside of the left leg. The right knee is pointing to the ceiling and is in front of the left side of the body. Use your hands for support. Move the sacrum forward and the spine up. Turn the chest to the right. Remain in this position for a few breaths and then repeat on the other side.

Bharadvajasana (Bharadvaja’s sitting twist). Sit with the right leg folded in and the left leg folded out. Move the spine forward and up. Turn the chest to the right. Explore the position for a few breaths and then repeat to the left.

Sit in sukhasana and watch your breathing. Introduce two short pauses on the in breath and then take a normal breath. Repeat 3 more times. Now introduce two short pauses on the out breath and then take a normal breath. Repeat 3 more times.

Stretch out the legs and relax in savasana for as long as you wish.

 

This practice suggestion is not intended as instruction. It is given to encourage students to develop a practice. Use it and other practice suggestions given on this website until your practice is established and then leave them behind - when you’ve used the boat to cross the river put it down don’t keep carrying it. If any of the postures listed in this suggestion are contra-indicated for you then please omit or replace them. Likewise, make any modifications that are appropriate for you and your body. If you are unsure about any of the material please consult your teacher. If you have never done yoga please go to a competent teacher who will show you how to perform the postures safely and intelligently.

 

Download Yoga Practice - Lateral Flexion & Rotation as a WORD document.