Standing and ground twists
The twists are very good postures both on the physical point and on the good health of the organs. On the physical point, the torsion postures rebalance the alignment of the spine along its entire length and strengthen the posterior and anterior spine muscles and therefore help maintain good posture for longer.
At the level of the organs, the work of the twists creates a pressure which contracts the muscles and organs and which, when relaxed, promotes blood circulation and oxygenates the muscles.
This sequence of balancing bones and draining organs also cleanses the digestive organs and helps counteract physical and psycho-emotional stagnation.
The practice of these postures should always be done first by turning to the right and then to the left in order to respect the good sense of the digestive organs. Students should keep both sides of the sidewalls the same length and parallel to each other without letting the back round so as not to create compression in the bust.
Sequence on standing and ground twists in order to wring out the organs and re-balance the spine. To enjoy the benefits of twists, you have to find the length in the spine and the body and then progress in the twist, ensuring that everyone adapts the intensity of their posture by associating the breathing with the movement without holding the breath.
||VAJRASANA, brick, songs of Om
AMVIR lesson 60 min. gradually install the students in AMVIR in an active way
- cross arms / opposite flank + opp arm. square on fingertips (R / L)
- turns stomach on thigh + palm of hand / back of hand opp. (D / G)
||AMS
- turns on the cutting edges ext. and int. of the feet (R / L) 2x
4 LEGS
- back of the hands / ground + move the hips back towards the heels (stretching the wrists)
- BIDALASANA➞MARJARIASANA or create a wave in the column 5x
- ||WAVE IN THE COLUMN from AMS
AMVIR
SURYA NAMASKARA VINYASA (R / L) lesson 60 min. stop after the first series of high lunges
AMS
AMS 3 LEGS (R / L)
- place the foot between the hands
➞ SINGLE TORSION, brick/ hand (R / L)
➞ UTTHITA PARSVAK.
Access the annotated class sequence with posture images and join the community of teachers!