Forward Bends & Twists – Weekly Intermediate Class 181

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Spinal lift is beneficial for both forward bends and twists. In addition to offering protection for the spinal cord and vital organs the spine also provides a structural support for the body, helping it to remain upright and resist the effects of gravity. The spine also facilitates the body’s movement and flexibility. When practicing forward bends and twists it is important to cultivate the dual qualities of strength and mobility in your spine. Before progressing towards twisting movements it can be beneficial to first ensure that you are able to lift your spine and maximise its space. In forward bends this spinal lift can be improved by placing a belt around your feet and using this as leverage for lifting. Another way of achieving a similar effect is to place a belt around your forearms and press into the belt as you raise your arms above your head. Your spine will lift along with the belt. You then work to maintain this lift in your spine by continuing to press into the belt as you progress towards twisting movements. This approach is included in this class.

Key Poses

Upavista konasana, janu sirsasana, triang mukhaikapada paschimottanasana, bharadvajasana.


Mat, chair, bolster, 2 blankets, belt.

Next Up Lessons

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45 Min

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