4 Parivrtta Utthita Hasta Padasana

(Revolved Extended Hand and Foot Pose)

This pose introduces the challenge of keeping your pelvis stable and your feet grounded while you twist the spine. Stand with your feet wide apart and parallel. Lift your arms to shoulder height. Keep your hips level as you twist your torso to the right. Reach your arms away from each other to spread the chest and be sure to keep your pelvis square.

Improves balance

Strengthens the feet and legs

Increases hip mobility and stability

5 Parivrtta Trikonasana

(Revolved Triangle Pose)

Maintaining a well-grounded pose is key to discovering the joy of this standing twist. Avoid turning your back foot in too much, and keep it firmly grounded. Throughout this sequence you have felt how keeping the pelvis stable enhances the twist in the upper spine; stay true to this now. With the hips fairly level and the head aligned over the front foot, spread your arms like wings, allowing the upper body to blossom. From your stable base you can, over time, "turn the screw" of the upper spine more deeply, releasing stress and bringing nourishment to the upper back.

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