Aananda PC Twisting Postures

1. Twisting Postures

2. Seed Pose
a posture that shares
common principles of
alignment,
architecture and awareness
with subsequent relative variations.
Seed poses are found in a basic sun salute.

3. Virabhadrasana 1 (with back heel down)
Warrior 1
Seed Pose for all twisting postures
Components:
Foundation –
• Standing Twist – four corners of the feet
• Seated Twist – sit bones (ischial tuberosities)
• Virabhadrasana – semi-open hip, from which the
spine is rotated from 5th lumbar vertebrae.
• Dynamic alignment of structures in the
transverse plane as they relate to the rotation
and rotational forces of the spinal segment
above and below.

4. Foundation
• FOUNDATION
• FOUNDATION
• FOUNDATION

5. Spinal Twist
• Sacrum NO TWIST
• Lumbar - Lower back rotation is limited to
less than 2 degrees per segment, since
excessive rotation could lead to spinal
cord or nerve damage.
• Thoracic – Some Twist – (30 degrees)
• Cervical – Most Twist (60 degrees)
• http://www.spine-health.com/video/spine-
anatomy-interactive-video

6. Dynamic Alignment
Transverse Plane/Axial Plane
• From the foundation awareness of the
relation of the rotation to spinal segment
above and below.
• Rotational forces are gravity and the
spine’s own system of defense against
injury.
• Rotational forces oppose one another
greatly when using torque.

7. Standing Twists
• Sucirandhrasana- Thread the Needle Pose
(must be taught before twisting torso in standing)
• Parivritta Trikoasana- Revolving Triangle Pose
• Namaskar Parsvakonasana- Pray Twist Pose
• Parivritta Parsvakonasana- Revolving Extended
Side Angle Pose
• Parivrtta Ardha Chandrasana- Revolving Half
Moon Pose

8. Seated Twists
• Bharadvajasana- Bharadvaja’s Pose - Torso Stretch Posture-hero/half
lotus/twist Bharadvaj- A Rishi to whom many Vedic hymns are attributed. He
was the son of Brihaspati and father of Drona, the preceptor (military
genius) of the Pandavas. The Taittiriya Brahmana says that "he lived
through three lives" (Probably meaning a life of great length), and that " he
became immortal and ascended to the heavenly world, to union with the
sun."
• Ardha Matsyendrasana- Half Lord of the Fishes Posture
• Marichyasana 3- Marchi’s Pose - Marichi is the great-grandfather of Manu
("man, thinking, intelligent"), the Vedic Adam, and the "father" of humanity.
Marichi or Mareechi (meaning a ray of light) is the son of Brahma, the
cosmic creator. Before the creation started, Lord Brahma needed a few
people who can be held responsible for the creation of the remaining
universe. Therefore he created 10 Prajapatis (Ruler of the people) from his
Manas (Mind) and 9 from his body. Marichi is one of the manasaputras of
Lord Brahma.

9. Supine Twist
• Jatara Parivartanasana- Lying Twist Pose
• Supta Matsyendrasana- Lying Twist
Pose (Cat)