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Posted by on Jan 16, 2017

21-Day Back to the Mat Challenge: Day Seventeen. Seated Twist

21-Day Back to the Mat Challenge: Day Seventeen. Seated Twist

Welcome to Day Seventeen. Seated Twist. Parivrtta Sukhasana.

Pavrivrtta means to revolve; Sukha means ease, pleasure; Asana is a seated posture that is firm but relaxed. January is the perfect month for this posture. Whenever I practice this pose, I think of Janus, the Roman god of beginnings, gates, transitions, time, and doorways. Janus has two faces – one looking into the past, the other looking toward the future. Janus was present for the beginning of the world and of life itself. He guards the gates of Heaven. Before him, there was only chaos. He’s kind of a big deal. January is named after him.

Practice Days 1-16 of our challenge and you’ll be perfectly set up for this posture. Make yourself comfortable Sukhasana, Easy Pose, and then twist in this way:

  • First find length in your spine
  • Twist as you inhale, reach your right hand behind you and rest it lightly on the floor, bring your left hand to your right knee, pull yourself gently into the twist
  • Take your gaze over your right shoulder
  • Keep your chin parallel to the floor
  • Keep your neck long
  • Keep your torso and your spine right over your seat (i.e.: don’t lean forward of back)
  • With each inhale, find a bit more length
  • Deepen the twist on the exhale
  • Breathe
  • Release and unwind for the second side

Enjoy the sequence we’ve shared to date, after several breaths in Dandasana, release into Sukhasana and then back to Savasana.

Here is today’s complete practice:

  • Take a comfortable seat
  • Close your eyes, Bring your attention inward
  • Inhale, lengthen the spine, Exhale, keep that length
  • Notice deeply
  • Continue in this way for 10 or 20 breaths
  • Open your eyes and move to a kneeling position (sit back on your heels)
  • Perform Kapalabhati for 20-50 breaths, Repeat (as you like)
  • Come to Child’s pose, enjoy the effects of Kapalabhati
  • Come up to Table, then move with breath:  Table > Down Dog > Table > Child’s Pose…
    Repeat Five times (or as many or few times as you like)
  • Balancing Table (both sides)
  • Lower arm/leg back to Table
  • Exhale as you Push back to Downward Facing Dog
  • Inhale, Step forward to Standing Forward Fold
  • Exhale here
  • Inhale up to Tadasana, Mountain Pose
  • Sun Salutation (both sides)
  • Tadasana
  • Close your eyes, bring your hands together in Prayer Pose, Anjali Mudra, at the center of your chest
  • Breathe
  • Uttanasana, Standing Forward Fold
  • Sun Breaths
  • Step back to Downward Facing Dog
  • Lunge (right foot back)
  • Runner’s Stretch over left leg
  • Lunge (left foot back)
  • Runner’s Stretch right leg
  • Step back to Downward-Facing Dog
  • Lower down to Child’s Pose
  • Step to Tadasana at the front of your mat
  • Vira II (both sides)
  • Tadasana
  • Pyramid (both sides)
  • Step back to Tadasana
  • Revolved Twist (both sides)
  • Step back to Downward-Facing Dog
  • Lower down to Dandasana
  • Release into Sukhasana
  • Twist
  • Come back to Sukhasana for a few breaths
  • Lie back into Savasana