Twistin’ the night away…. 3 rules for Revolved Poses

 

Seated Skeleton

Image by creepyhalloweenimages via Flickr

 

Revolved Poses are my favorite core strengthening poses because they build flexibility at the same time as strength, and because they work the entire core, not just “the yabs.”  Keep yourself healthy for many more twists to come by following these three rules:

  1. Stabilize your pelvis by drawing your hips toward one another: I know, my class today collectively got their Scooby faces on for this one. They’ve grown used to me giving the instruction to press their sitting bones or upper legs apart, but drawing together? Eyebrows go up,  spines come out of poses, lips purse. No problem: same muscles as pressing the legs apart, but draw together. Draw pelvic floor up…. yes, this is the beginning of Mula Bhanda.
  2. Inhale, lengthen the spine by lifting the ribcage up equally from the pelvis,
  3. Exhale, begin to turn from deep in the belly. Drawing your core muscles closer to center, draw one side back and draw the other closer to mid-line. (Find your mid-line by drawing all your muscles close to center on each of 7 successive outbreaths.) After you’ve turned in your belly, begin to use internal – not external, like pressing away –  shoulder strength to turn through the thoracic spine, and only then turn your head.

Revolved poses are regenerative alone, and can be used to counter-pose both back and forward bends. Great for digestion and releasing low back and hips, they make for a great night’s sleep. Move slowly and with deep respect for your whole body and your intuition, and you’ll be twistin’ the night away.

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6 Second Alignment

Human female pelvis, viewed from front.

Image via Wikipedia


  • Increase energy
  • Increase alertness
  • Generate Focus
  • Cultivate Concentration
  • Feel Taller!

Place your thumbs on your lower side ribs and your fingers on the bony prominences at the top of your pelvis. Using the muscles in between, gently and evenly lift your ribcage up from your pelvis, centering the oval of your ribcage over the oval of your pelvis, and taking care not to lift more in the front, back or either side. Allow your arms to fall gracefully at your sides.  Cultivate Dirgha, or Three part Yogic Complete Breath, and feel your whole body return center on the outbreath.

Do this any time – at your desk, standing in line, even mowing the lawn – you want to become more present, cultivate your energy or just change your perspective!