With the arrival of beautiful days, nothing like offering a nice spring practice to detoxify your body and your mind. I invite you, therefore, to wake up and clean your body, as peacefully as possible through postures of gentle twists which aim to massage and stretch the internal organs to promote the elimination of toxins.

Take this time for yourself and during your practice, be gentle with your body. Breathe slowly and deeply in order to let go and let all the benefits of the postures work.

THE TWIST, WHAT IS IT?

«The twist creates a spin which pushes the blood filled with toxins outwards and allows an influx of new blood full of oxygen to enter inside” » BKS Iyengar

Twists have different physical and emotional benefits. At the physical level, they help stretch the tissues and activate the blood circulation around the spine while relieving tension and stiffness in the back, cervical and shoulders. On an emotional level, twists release negative thoughts as well as bad energies. Listen to them and welcome them with kindness.

MY YOGA TIPS

To practice in music 

Chillout Lounge et Nature Yoga 

To practice in live with Laure Dary on Instagram. (Intermediate and advanced level) 

@lauredary

To practice in video with YUJ studios on Youtube (All levels)

YUJ – Maison de pleine conscience 

LEARN TO BREATHE

PRANAYAMA (YOGIC BREATHING)

Yogic breathing is deep breathing that increases your breathing capacity. Long inhalation increases the amount of oxygen in the lungs and exhalation helps flush out toxins.

Sitting cross-legged, head and back straight, shoulders relaxed. Close your eyes and place your right hand on your belly and your left hand on your heart.

On inspiration, (fill your lungs as much as possible), the belly swells, the chest opens and the collarbones rise. At the expiration, empty the air by the mouth (accentuate the noise, relax everything), the belly deflates, the collarbones lower.

Repeat the exercise on 3 inspirations

TO TAKE ROOTS

MARJARIASANA (THE CAT)

Cat posture gently stretches the spine.

Get out of your previous posture by rocking on your hands, untie your legs, to find yourself on all fours. Your hands are under your shoulders, arms straight and your back flat.

On inspiration, let the chest open, dig the back, the head goes to the ceiling. At the expiration, make the round back, the chin towards the chest, the navel pressed against the spine and release by the mouth.

Repeat the exercise between 5 and 10 times

ADHO MUKHA SVANASANA (DOG UPSIDE DOWN)

This posture relaxes the spine and lower back, it solicits the leg muscles.

On an inspiration, get out of your “four-legged” posture by hooking your toes. At the expiration, push the tailbone toward the ceiling. The arms are extended and the back flat. The head is located in the extension of the spine. The gaze rests on your lap. If the posture is too intense, you can bend your knees and “pedal” in your dog upside down, to relax your legs.

Stay for 5 inspirations / expirations

TADASANA (THE MOUNTAIN)

Tadasana is the posture of rooting. It allows you to become aware of your body and strengthen its stability.

Get out of your dog by walking towards your hands. Go back up by gently unrolling your spine.

In this posture, we stand upright, the two inches of foot together. The body is stationary and the weight is distributed evenly over your two feet. Open your shoulders at the back to make room in your heart. You can look ahead or close your eyes to refocus. On inspiration, raise your arms to the sky, your gaze goes to the ceiling. Join your hands in prayer and bring them down to your chest. With each breath, grow as high as possible in order to stretch your bust.

Repeat the exercise 3 times

UTTANASANA ( THE STANDING CLAMP)

This posture helps to chase away tension by stretching the back and back of the legs. Head down, allows oxygenation of the brains

At the expiration, get out of the previous posture by leaning forward, stretch your back until your hands touch the ground. Your hands are placed on each side of your feet. The navel approaches the thighs. Leave your eyes closed or direct your gaze to the back of your legs. If the posture is too intense, you can bend your knees and bring your belly back on your thighs.

Hold the posture for 5 breaths 

THE TWISTS

We enter into our torsion postures, their realization requires softness.

PARIVRTTA TRIKONASANA (THE INVERTED TRIANGLE)

On the inspiration, take a big step on the back with your right leg. Your right foot is aligned with the left foot. The hips stay well aligned and parallel to the edge of your mat. At the expiration, place your right hand on the outside of your left foot and raise your left arm to the sky. Your gaze goes to your hand. You can put a thick book under your right hand if the posture is too intense.

Stay in the posture for 5 breaths and resume the exercise by changing sides

UTTHITA PARSVAKONASANA (LATERAL ANGLE)

On inspiration, turn your back (left) foot parallel to your carpet. Keep your two feet aligned. At the expiration, bend your right leg to form a 90 ° angle. You should be able to see your toes with your right foot. Place your right elbow on your knee without sagging on it. And raise your left arm in line with your left leg. Turn your gaze to this hand.

Stay in the posture for 5 breaths and resume the exercise by changing sides

THE REST POSTURE

BALASANA (POSTURE OF THE CHILD)

This posture allows you to catch and slow the breath. It relaxes the back and the organs of the belly which are particularly stressed with torsion postures.

From the previous posture, bend your knees to find yourself on all fours, sit on your heels, open your knees the width of your pelvis and place your forehead on the ground. Relax your arms alongside your body. Feel the effects of the previous postures in your body. 

Take 10 breaths in the posture

THE TWISTS (CONTINUED)

RDHA MATSYENDRASANA ((THE VERTEBRAL HALF-TWIST)

Sit with your leg straight and bent. Bring your foot close to your glutes. The left leg is bent over the right leg.

On inspiration, place your left hand flat behind you, near your buttocks. The back is straight. At the expiration, place your right elbow on the outside of your left knee. Drop or grab your left ankle with your right hand. Take a deep breath and look behind you, pushing the floor with your hand.

Hold the posture for 5 breaths and resume the exercise by changing sides

JATHARA PARIVARTANASANA (THE ELONGATED POSTURE IN TORSION)

Lie on your back, bend your knees.

On inspiration, bring your knees toward your chest. At the expiration, slide your knees together on the left side and turn your head to the right. The arms are positioned “cactus” on each side of your head.

Stay in the posture for 5 breaths then bring your knees to the center. Repeat the exercise on the other side.

Come back to the center and come and massage your back by rocking on each side of your body.

 

RELAXATION POSTURE

SAVASANA (THE POSTURE OF THE CORPSE)

This last posture is the most important of the practice, it allows to fully relax the body and allows access to all the benefits of postures. You are free to maintain the posture as long as desired.

Lie flat with your arms close to your body. Drop your feet on each side and take stock of your body starting with your toes and gradually working your way up to your ears.

Stay as long as you want in the posture.

When you feel ready, switch to your right in the fetus position and stand up with your left hand to find yourself sitting cross-legged.

Join hands in prayer over your heart and thank your body for this session.

Take care of yourself, Namaste

CASSANDRE BAYROU
SYLIST ASSISTANT

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