Bharadvajasana on the chair

Transcript

I believe Cusumano broke a certified annenberg yoga teacher at Yoga for all bodies in Reston Virginia in the United States this is Barbra just not on the chair it doesn't have a direct translation because of I've gotcha it's a name it's a seated twist when you sit on the chair sit on the front edge of the chair so the sit bones are right at the front edge and the thighs are free if you sit back in the chair of the thighs lift up and get jammed instead of seating in the hip sockets so sit at the front edge of the chair if you like you can take a brick and hold it between the legs to help the knees to point straight ahead in the same direction as the text for the twist will twist give instructions to your right which is my left take the right hand place it back behind on the chair lift the left arm keep the knees and sit bones pointing straight ahead rotate the torso to the right take the left arm across the body use the arms and letters to rotate the torso towards the right from the back and with the right shoulder blade across the back towards the left shoulder blade to help get the shoulders in one line eventually what you're looking for is the shoulders should be parallel to the wall in front press down to lift up you always want lengthen the spine before twisting inhale lengthen exhale torso inhale lengthen again by pressing into the chair exhale turn the head to look as far over the right shoulder as possible make sure your knees are still at one line with each other and that the sit bones are still grounding stay 5 to 30 seconds then bring the head back to the midline of the spine and release the twist this time I want you to look from the back when I take the hand I could say that you can see we'll take the left hand back lift the right arm up press down to lift up those knees pointing straight ahead exhale take the arm across press down to lift up this time move the right shoulder blades across the back to the left shoulder blade to rotate the torso towards the wall and the variation can also be done where the head turns to look back over the opposite shoulder from the direction you're twisting again stay anywhere from five to thirty seconds and then twist be cautious if you have low back issues while it can help with the low back and really have to get the length and extension first before you do that kind of twisting don't twist very much as you're trying out and if you have any doubt a consultant experienced teacher barber Josefa