March Theme: Twist it down and Twist it up. Twist and shout it's almost Spring!

Twists are a tonic for the nervous system. Paradoxically, the more we move into a deep twist, the more calming effect it has on both body and mind. Twists are a wonderful way to release tension from the muscles surrounding the spinal column and prepare the body for deeper postures. They can be a bit of a palate cleanser - a transition both into deeper hip opening work and into deeper backbends. Sometimes in the art of sequencing - we analyze component pieces and elements of postures that are common - such as opening the hip flexors and shoulders in a low lunge pose and then opening these areas with greater articulation and range of movement in a leveraged backbend like Upright Bow Pose or "Wheel" Pose. Other times in the art of sequencing - we work perpendicular to the seam like a stitch that is sewed to interlock - we find complementary postures that not only open and prepare the body for the work ahead, but also provide relief, a detour for the body, so that we can become well - rounded and not simply repeat the same actions over and over ad nauseam. (As this can start to feel like you are stuck in a hamster wheel and it's time to get off!)

Remember when moving into twists in yoga practice to first prioritize your central axis and spinal length and then your rotation.  You want to feel a sense of spreading, lifting, and decongesting as you twist deeper.  Twists are profoundly calming, rejuvenating, and a great way to release tension from the spine to cool down in your yoga practice or to facilitate greater opening as a precursor to deep backbends.

A word on twists from the TCM perspective:

"When the spiral plane is held tight we can have a feeling of being stuck or tense. In Chinese Medicine, when we feel stuck and stressed there is usually Liver Qi involvement. Along with helping the digestion to function, the Liver is responsible for the smooth flow of Qi (especially emotional Qi). So when we feel stuck, stressed, or tense this is usually due to "Liver Qi stagnation".

Basically Liver Qi wants to move and when we're tense that Qi gets blocked leading to all kinds of physical and emotional difficulties.

The Liver is also related to our vision and creativity. As we get our Liver energy moving we feel a sense of freedom and the creative impulse returns.

To help move "stuckness" in the body whether its energetic (Liver Qi stagnation) or physical (digestive heaviness and disturbance or tension in the spiral plane) its helpful to incorporate twists into our practice. Twists bring a fresh sense of aliveness into the body and mind because of their ability to "unwind", reduce tension, and free up stagnation held in the deep interior of the body." (Jennifer Raye, TCM.P)

This month we will divide our work into twists and backbends and twists and hips. The two pair quite nicely together and you will have a chance to explore how these twists can be the golden key to unlock deeper range of movement in the hips and the upper T-Spine.

Poses we might explore include:

3/7: Twists and Heart Openers

Unstick your T Spine and Improve Your Posture

Knees Chest Chin Variations

Andre Lappa Shoulder Love

Side Bow (pars danurasana)

Camel Pose and the Mini Drop Back

Dancer Pose and Revolved Dancer Pose

X legs DFD to Wild Thing

3/14: Twist and Hips

The Arm Balance DOSE

Standing Pigeon

Grasshopper Pose

Twisted Double Pigeon

Sun Dial Pose - Astavakrasana and Koundinyasana

3/21: Twists and Backbends

Get up Stand up!

wall flow to work on Upright Bow Pose/Wheel Pose and wall drop backs and stand ups

Forearm Wheel

rethinking pasasana "noose" pose

Marichyasana 3 and how in the heck to catch that bind

bharadvajasana 1 and 2

Wall twist from Viparita Karani

gut motility: twists and belly compression

3/28: Twist and Hips

Planting Lotus Seeds:

lotus on the chair

half lotus twist, half lotus forward fold

half lotus tree

figure 8 strap for lotus legs

lotus from the ground up

lotus in camel

kukutasana and lotus headstand