Twisting Āsanas

Jaṭhara Parivartanāsana (Version A and B), Ardha Namaskar Pārśvakoṇāsana, Namaskar Pārśvakoṇāsana, Parivṛtta Utkaṭāsana,

Lie flat on your back, on your mat. Extend both arms straight out to the sides with palms facing down, forming a 'T' shape with your body. Keep your legs fully extended, anchor your shoulders against the floor, and take a few calming breaths to settle into the posture.
Entering the Twist: Take a deep breath in as you draw both knees up toward your chest. As you exhale fully, drop your bent knees over to the left side toward the floor, wringing out the spine and lower back. Aim to draw your knees up toward your left arm, allowing your left foot to rest gently near your outer right thigh.
Refining the Alignment: Turn your head to gaze over your right shoulder toward your right fingertips. Ensure both shoulder blades remain firmly grounded against the mat.
Hold this position for six deep breath cycles, focusing on the release through your spine, hips, and arms.
Inhale as you guide your knees back to center, realign your hips on the mat, and extend your legs straight out to return to the starting position.
Repeat on the other side.

Lie flat on your back, on your mat. Extend both arms straight out to the sides with palms facing down, forming a 'T' shape with your body. Keep your legs fully extended, anchor your shoulders against the floor, and take a few calming breaths to settle into the posture.
Entering the Twist: As you exhale fully, drop your stretched legs over to the left side toward the floor, wringing out the spine and lower back. Aim to draw your legs up toward your left arm, allowing your left foot to rest gently near your outer right palm.
Refining the Alignment: Turn your head to gaze over your right shoulder toward your right fingertips. Ensure both shoulder blades remain firmly grounded against the mat.
Hold this position for six deep breath cycles, focusing on the release through your spine, hips, and arms.
Inhale as you guide your knees back to center, realign your hips on the mat, and extend your legs straight out to return to the starting position.
Repeat on the other side.

Begin in a low lunge,bring your right leg forward and lowering your leftknee to rest on the mat.
Bring your left elbow outside the right knee. And press your palms together at the center of your chest in prayer position, Añjali Mudrā.
Exhale as you rotate your torso toward your front leg, hooking the back of your opposite triceps over the front thigh while keeping your palms pressed together.
Gently spiral your chest open toward the ceiling, looking up toward the ceiling/ sky.
Keep breathing and hold for as long as you comfortably can.
Exhale, release the prayer position, and slowly come up in the low lunge position.
Repeat on the other side.

Begin in a high lunge, bring your right leg forward.
Bring your left elbow outside the right knee. And press your palms together at the center of your chest in prayer position, Añjali Mudrā.
Exhale as you rotate your torso toward your front leg, hooking the back of your opposite triceps over the front thigh while keeping your palms pressed together.
Gently spiral your chest open toward the ceiling, looking up toward the ceiling/ sky.
Keep breathing and hold for as long as you comfortably can.
Exhale, release the prayer position, and slowly come up in the low lunge position.
Repeat on the other side.

Begin standing in Tāḍāsana, with your feet positioned hip-width apart.
Bend your knees and sink your hips back as if sitting into an imaginary chair, Utkaṭāsana.
Bring your hands together at your chest in prayer position, Añjali Mudrā.
Twist: Inhale to elongate your spine. As you exhale, rotate your torso to one side, hooking the opposing upper arm over the outer thigh.
Press your palms firmly together to leverage the twist, keeping your chest open and core fully engaged to support the spine.
Exhale, release the prayer position, and slowly come up in standing position.
Repeat on the other side.

Sway with San