How To Do... Sage Twist Yoga Pose

Transcript

so coming to our last pose for this lesson so there'll be six of them am i doing sage pose marici asana and this is a seated twist and I'm doing the easy version so it's much much nicer for you to get into so we'll only be bending the one leg so any issues with your knees I've got real problems in my left knee at the moment so just take as far as is comfortable for you you can sit on the cushion it will make this easier so we're going to come on to you so seated pose so like I said if you want to sit unquestioning you can do when you're going to begin by just straightening into both of your legs I'm gonna do the left leg first so I'm going to bring the left leg in this is purely because it's a little bit easier for you to see if I'm doing everything right leg is straight toes pointing towards the ceiling and draw the left leg in as far as is comfortable now you've got an option what about in us closest towards the belly is it will go you can just hold on to me left knee right hand and the left hand is going to come up to support you you breathe then towards the top of having you exhale as you twist so this is the easier version if you wish to stay here chin is level with the floor you close your eyes down keep those toes on like extended like lifted so you want to feel the thighs squeezing into the valley so as you breathe into the belly you can feel the belly massaging against the thigh so you can stay here if you want if you want to take it a little bit further you can cross the leg over bus so lift the left foot over so it's come on towards the other side now again you can still keep hold of the knee if you feel as if you're clapping into the back you need to lift it at the top the head is over the base that's mine and again if you want to take this a little bit further make sure that you're supported it might be the palm in hand it might be the thing as though or it might be fingertips fine it could be knuckles find what is comfortable for you to have that arm don't lean in it just have it as a gentle support now you can bring the arms so the right elbow is coming over the side of the left knee so keep shoulders rolling away from the ears breathe then again towards the top of head and as you exhale begin to twist keep the shoulders rolling away from the ears and this hand that I've got facing here this is actually in a modular congestion dome as a barrier then it's a fearless gesture now when I'm in this pose usually I like to bring my awareness to the space between my eyebrows and I just have my tune and breathing in and out of our space so you can hold this for a couple of minutes if you want to for a real benefit from it and if you prefer just those 10 brands the left to right the way through towards the top I've had lengths in the back you're fearless and I am wondering if you have chosen this version remember if you want the EZ you are chesty you when you've released it you're gonna tell you swap leg over okay then just twist in the opposite direction now so I'm not turning my back away from your turnaround to do the other something but obviously you don't have to do that so this time the left legs going to straight now we're going to draw the right but then make sure you're on the sitting bone for the right foots come in and again you can stay here just hold on to the knee with the left hand the fingertips behind breathe in towards the top leg and exhale as you begin to trace it so you can't stay here you can't even hug then in if it will reach you might be able to walk them walking foot in a little bit further you may be able to feel easily fall in a bit person find a comfortable position for about 100 at the bar back you breathing and you exhale as you trace that we keep the chin level of law and again you might be able to take this a little bit further by crossing foot over to the other side depending on whether you've got the space here so the belly is twist is coming right away from waste and easy in that round if it'll come the elbow to the outside of that knee now if you are for any tightness then it doesn't feel right just hold on the shoes what is right here again the bay and wonder if you should breathe in John exhale begin to twist chin level the floor and again gentle brat when you're breathing in a choices a seated twist it's good to allow the belly just going to draw my thigh a little bit bothersome allow the belly to be massaging into the thigh now this is a bayon mantra he's a fearless woman to me I was think it means I can have you put in my way I can and I will get through it gain toe on toes I'm not extended like you know collapsing is not langa is still working and still engage and again tempura soar if you wish to take it a little bit further you can hold this for a minute or two and then slowly you would release it again he'll twist in the opposite direction and slowly come back never shake now because I have the legs crossed over but for me and then coming to windscreen washers just ease that out so supporting what happens be bringing me sores the feet are on the floor width of my mat and all I want to do is just drop left knee to right ankle and then right knee it's a background call so I'm just easing there is your relief yes there are different variations of a Morita sauna and there's quite a few different twists my favorite is ardha matsyendrasana half lord of the fishes and it's a beautiful spinal twist and it's quite a famous one so we will do that later on but I thought I'd start with one there's a nice pretty gentle series tomorrow fullest