Chapters (4)

Perfect Your Yin Yoga Twist with Bernie Clark: Seated Twist Tutorial

Asana at Home Online Yoga · 1:00

In this practice

Key teachings

Yin Yoga principles for deep stretching
Proper alignment for spinal twists
Understanding thoracic rib cage movement

Ideal for

Beginners to advanced yoga practitioners
Individuals seeking to improve spinal mobility
Those interested in Yin Yoga practices

Lesson

Instructions

Explore the transformative power of a seated twist in Yin Yoga with Bernie Clark in this detailed tutorial video. Discover how to properly position yourself for a thoracic rib cage twist that enhances flexibility and nurtures spinal health.

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Bernie guides you step-by-step, starting with the elemental seated twist where the left foot tucks under and the right foot crosses over the left knee. He explains alternatives for comfort and deeper stretching, such as using a blanket instead of a cushion, and options for leg positioning to accommodate different flexibility levels.

Whether you're a beginner or more advanced in your practice, learn how to cradle your knee and execute a gentle yet effective twist toward your right shoulder. This video is perfect for anyone looking to deepen their understanding of twist poses in Yin Yoga and improve overall spinal mobility. Join Bernie and add a new dimension to your yoga practice today.

Steps

Seated Twist (Ardha Matsyendrasana variations)
Thoracic rib cage twisting
Modifications for leg positioning
Using props for comfort and depth

Benefits

Enhances flexibility in the thoracic spine
Nurtures overall spinal health
Improves spinal mobility
Deepens understanding of twist poses

Transcript

we're going to start to move this thoracic rib
cage in some other directions twisting and side   bending so let's bring the left foot underneath us
and bring the right foot outside the left knee for   a seated twist now I'm sitting on a cushion but
I've rotated it 45 degrees if you don't have these   nice thin foam chip type cushions you can just
pull up a blanket use that as a cushion if this   bothers the bent knee you can do this with the leg
straight you'll get a nice bonus stretch for the   hamstring here but if the knee's okay we're going
to start with first cradling the knee with the   opposite elbow in this case the right knee is high
I'm going to bring the left elbow around it and   you can just lightly hold the hands and sitting
up tall start to turn a look over your right shoulder more flexible students track
two students can start to really tuck

Practice summary

Level: all levels
Duration: 12 minutes
Equipment: yoga matcushionblanket
Target areas: spinethoracic spinehipshamstrings
Energy: calming

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