Twist 1

Equipment:

Mat

Prop:

None

Difficulty (1-5):

4

Repetitions:

3 (each)

Main Body Position:

Sitting

Spine Position:

Flexion, Twisting

Part of Series?

No

Start Position 🏁

  • Sit facing long edge of mat
  • One hip on mat and the other one lifted off mat
  • Hand of the hip touching mat is on mat, under same shoulder, at 45 degree angle to torso
  • Keep that shoulder unshrugged
  • Sole of opposite foot on mat, at opposite 45 degree angle to hand
  • Other foot on outer edge, tucked behind first foot
  • Outer edge of free arm resting against inner thigh of highest leg
  • Lengthen spine as much as possible

Cues 💡

  • Nod chin toward sternum
  • Push into bottom hand and both feet
  • Send free arm between opposite arm and legs
  • Lift hips as high as possible
  • Twist spine
  • Look behind
  • Outwardly rotate back leg in order to place balls of that foot on mat
  • Both legs straighten at peak of repetition
  • Hips and shoulders parallel to floor at peak of repetition
  • When lifting hips up, curl tailbone and imagine pelvis is heavier than it is, in order to achieve greatest degree of spinal flexion
  • When lowering hips down, dive head and ribcage toward tailbone, in order to achieve greatest degree of spinal flexion

Breathing 🫁

  • Inhale (nose) to lift up
  • Exhale (mouth) to lower down

Modifications 🔧

  • None