Marichasana (Sage Twist w/ Chair) : Karmuka Yoga Foundations - English

Transcript

next poses a twist some schools call that money trust not some schools call it better burn a sauna it's the sage twist very important to notice the sensation of lengthening this is what we did all the former poses before we go into twisting the spine if you twist the spine about lengthening it you can compress it and cause problems not just a nerve level but I must further into the actual spinal column itself so with that thing first we're going to connect to the base so bring so we have on two blocks and it'll all make sense while you have the two blocks so just traffic on this two blocks press between wall and your shin bone not your new path but your shin bones we're gonna use a chair that easy to feel your sit bones are at oftentimes and sitting yoga poses people will sit in front of their sit bones which will then automatically pull the lumbar spine forward and cause possible went into the skull so chair is next high and most people can stick on your sit bones in a chair so this is where we have this structure to teach this pose first things the base the arch of your foot come back onto your heel and back of you and just press down into back of healed and see how that connect up into sit bone up into pose keep pressing down into heel hold wait to external heel just like we did in Tadasana coming around and pull and pinky out connecting down through each toe and coming to the root of your big toe you should feel a lift through the arch of your foot maintaining the action of your feet to then pull that energy strength stability up through legs take your right hand pull sit bone back and out same thing other side and again check to make sure that you have this circle the heel through edge of foot to Victo actively connected to the earth to help you lift up through art connect in E and then connect up into sit bone take a few breaths as though to seeing that connection check and make sure that you're not going into lumbar spine as you pull sacrum down and you lift up through pivot boat so this is basically what we did in style about so this I keep lifting internal-organ lengthening through sacrum and we're going to interlace have thumbs like we didn't shove us and also take your thumbs interlace your thumbs new to agree to three two fingers and reach up reach up reach over each other we're going to use our arms to help us lengthen up through that thoracic spine take a few breath holy not through fingertips pressing out through bicep tricep belaying beneath your sacrum connecting into heel keeping that space we're going to take a deep breath and expand out your left right ribcage keep that space as you exhale and then rotate towards the back of the chair one more breath in lift up exhale rotate a little bit more and then if you bring the palms of your hands to the back of the chest press all of him into back of chair and we're going to do these cactus arms right want to pull these elbows out away from one another to open up the space between scapula take a breath in lift up the sternum and keep the structure of that thoracic spine neck pulling out through level two more breaths when you breathe and keep the structure of the rib cage open and to think about bringing that movement of belly button to the other side what to make it an internal apps we're not trying to twist around like The Exorcist and again bringing the internal organs on the right side over to the left side we use these blocks to check to make sure that we don't go into the lower spine and the twist if your knees are aligned your sacrum and sit bones are aligned thanks we're gonna think about our skull so the first is rotate your skull towards your legs pull elbow away pull both elbows away and then from the base of the skull you think about from the inside of that pallet start to rotate that alone without moving right shoulder what to feel that skull holding opening that right clavicle as you rotate chin to left elbow one more breath in and exhale family same thing other side lift up through toes come back onto back of heel press down into heel to connect up into sit bone observe activate inner outer thigh and then keep pressing down through here reach out through edge of foot through pinky keep connecting along the base of those toes out through this big toe noticing that lift of the arch connecting up into me in the palace with your left hand hold that sit bone out of the way you should do this on right on the front tip of that sit bone again connect two feet same action connect better up into sit bone better into pelvis lengthen through that sacrum feel pubic bone being pulled upward repeating that same action that we did in shot a buxom interlace sounds change the cross of your thumbs reach up through fingertips hole keep your arms in line with your ears we're not leaning backward reaching upwards press out through arms straightening through elbow lengthen through sacrum take a breath in fill up left right lung and lengthen them a little bit more one more time inhale lift and lengthen live to make them with the lengthen and on that next exhale you're going to rotate to the back of that chair keep your thumbs under this and again take a deep breath in lift up noticing that structure of your ribcage maintaining this space at tail road hit a little bit more and then bring palms of hands the back of chair press palms of hands in tobacco chair total elbows away from one another repeating that same spiral up into armpit out through elbow take a few breaths and just observe this movement of shoulder our way through elbow helping you to open through the back of your Paige through the scapula and at the same time hoping you to open through the clavicle maintaining this right knee pulled forward again this is what we have the blocks to help you maintain that awareness of aligned needs to maintain an align sit bone to maintain a line of sacrum there's some lifting up through the ears from the inside of the spa rotate first to the left side still pull the elbows out away from one another pressing them into he'll lend me through safer maintain this space and rotate Knox ball to the right side still pulling left shoulder left clavicle away from the chin pull both shoulders down away from one another pull both elbows out the way back pressing into chair take a few more breaths here when you breathe in let your breath help you guide and lift that ribcage up and as you exhale bring left internal organ left side the belly button over to the right side and again remembering we're not climbing trips fall all the way around we're just trying to move from the inside from one side to the other side one more breath noticing a movement left internal organ to right side separation of clavicle separation of scapula lifting up through back up here and release