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Pose of the Week: Twisted Child’s Pose

TWISTED CHILD’S POSE
(parivrtta balasana)

SHAPE PREP
Come onto hands and knees—arms, upper legs straight up and down.
Bring knees, ankles together (more doable: separate knees and feet outer hip-width apart).
Point feet. Flatten tops of feet on floor.
Lift right arm out to side.

SHAPE POSE
Swing right arm under torso, lower shoulder to floor in line with knees, place right side of face on floor.
Straighten right arm—right arm parallel to top of mat.
Bend left elbow—forearm vertical to floor.

SAFETY PREP
Squeeze knees, ankles together.

SAFETY POSE
Place equal weight under knees.
Lift without lifting feet to engage hamstrings.
Do not allow hips to move right or left.
Press tailbone down, tone abdomen.
Press right arm down, back. Press left hand down, out.
Move shoulders back.

REFINEMENT POSE
With each inhalation, expand torso.

Repeat on the second side.

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