Movement Three: Parivtti Twists

Warm-up: Intro to Parivrtti = Modified Twists Warm-up for hips and upper
back/shoulders/neck. The focus of the practice is Langhana (Cooling, Contracting, and
Reducing)
Part I: Transition to Yoga from World Getting into the Present Moment
1. Legs up wall Viparta Karani Modified Wall Hang

Breathing Education

IN: Prna-Apna EX: Apna-Prna

IN: Chest-Belly EX: Belly-Chest

2. Opening Chants and Breathing

Seated Twist Neck Warm-ups

Look on Horizontal following middle finger

With itali/sitkari prnyma (breath through tongue/teeth with neck movement on inhale;
exhale ujjayi through nose Modify by sitting in chair
Part II - Warm Up
3. Tdkamudr Feet on Wall
Focus on 3 Part Breath:
IN: Chest, Lower Ribs, Belly EX: Belly button draws in, pelvic floor up; stomach draws in and
up and finally chest relaxes.
Engage Bandhas: mla root to belly button, uddyna -stomach in and up towards heart
and jlandhara - chin lock if neck not too stiff. You can also use jihv (tongue on roof of
mouth) for all sanas and meditations except inversions like shoulder stand again it is
contraindicated for stiff necks IN 6-8: No Hold: EX 6-8: Hold 3-4 (6:0:6:3/8:0:8:4 ratio =
classical 2:0:2:1 prnyma ratio)

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4. Counter with Apnsana - Use block under sacrum to release lower back (round it and
relax it). Hold after Exhale using block deepens the bandha effect
IN 6: No Hold: EX 6: Hold 3 (6:0:6:3 ratio classical 2:0:2:1 prnyma ratio)
Use Ra Ma Da Sa So Se Soham (Grace) or Ram Ram Hari Ram (Meditations for
Transformation) Kundalini meditation mantras Snatam Kaur
http://www.spiritvoyage.com/artists/SnatamKaur.aspx?gclid=CM3An7mvtawCFawaQgod8lDTFQ

5. Dvipda Ptham for neck, shoulders, back, hip flexors, and legs Purple block b/t thighs

Twist head at end of EX and Untwist with lower arm on IN; Stay in twisted head position
1-3 BRS (breaths) Use belt on thighs as variation for tighter hip flexors
6.
Urdhva Prasrita Padsana with a twist for neck not appropriate for severe neck issues
For tight hamstrings, do with feet coming to wall during inhale movement

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7.
Jathara Parivtti Variations from easiest modifications to classical pose at end
Part 1 For IT bands/hips/lower back

Part 2 Sundial or sweep heart for neck and shoulders

Part 3

Apansana with 2 blocks end on end under lower back and sacrum Hold after exhale Function
Apana Vayu = Langhana = reducing stress, heat, constipation, weight, etc

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Part III: Transition to Standing Poses

1.
Cakravksana with Lunges - Transition to Standing Poses - Add Childs Pose on EX - 6 T

Do Cat Stretch before and after lunges

Try cat/cow standing with a chair and spinal stretch instead of childs pose

Uttansana as Counter Pose Repeat 3 T and Stay in Ardha Uttansana/Spinal Stretch (1/2 forward
bend) for 3-6 BRS

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Part IV: Standing Poses

1.

Tadsana at Wall - Experience the twist on exhale with wall and bent knees

2.

Vrabhadrsana I to II (Parivrtti Vinysa): Warrior 1-2 with Twists Flow

Block at Knee on side or end according to length of foot - Open to easy side and then hard side
Easier modification of Twisted Lunges with chair and wall Make harder with straight back leg on
toes

Counter Pose Ardha Uttansana with chair

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3.

Prvakonsana Parivrtti (First do Prvakonsana w/o twist first for review)

4.

Prasrita Pda Uttansana with Chair

5. Parva Uttansana with a Twist First do Utthita Trikonsana (Parsva) for review

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Counter Pose Ardha Uttansana with chair or Spinal Stretch

6.

Utthita Trikonsana Parivrtti - Rotated Triangles with and without a bent supporting knee

Modifications: Modify these poses bending the knees/arms or using a chair on each side. Also try
turning the head down, front or up to sky
a.

b.

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7.

Utkatsana (Full Squat) Counter to Trikonasanas Modified

a.

b.

Part V: Seated
1. Jnu irsana Prep for Ardha Masyendrasana Modify in Chair

Sitting at wall is also very helpful for ensuring the pelvis is well-aligned not one hip (the tight
one) coming forward of the other one You can also modify with the head (ira) coming to the
block on a chair rather than to the knee (jnu)
2. Ardha Masyendrasana Modify in Chair
Classical Advanced - Difficult Extend lower leg to make easier Counter with Gomukhsana for
advanced students (p. 90 Yoga for Wellness) = Folded knee over knee with forward bend
Advanced!

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Chair version side to side with Chair Forward bend as counter

Stay 3-6 BRS - on IN untwist head & Ex twist again

Chair Forward bend as counter Try 2 chair forward bend with blocks under the forhead as
modification to lengthen spine; also better for osteoporosis or osteopenia only go to 25-30
degrees down use bolster/blanket on lap

Part VI: Relax

1. Apnsana: Lower abdominal vital air posture

Stay and rest OR move in and out of pose 6T with breath as below

2. avsana - Modify by putting a bolster under the thighs or legs up on a chair for Lower
Back Pain (LBP). If upper back is sore, bring arms more to side, bend elbows, and tuck
shoulder blades underneath.

Closing Chant Seated on floor or chair

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