Sebastian Brosche · 11 min · 1,096 words
Previously titled: Twists Video 9 10 for 30
Welcome to your session for today. I have an awesome really quick flow that will target pretty much the entire body with a special focus on the spine. Our goal will be to get the spine moving in order to lubricate it and increase its range of motion. Start in a seated position and begin with circles with your upper body with your torso.
Three big circles as big as you can go without falling over. Three big circles one way. Change directions. Three big circles the other way.
Coming back to center place the right hand on the ground to reach the left arm up and over to the right side allowing for a side stretch. Inhale the center other side left hand on the ground right hand up and over to the left side. Inhaling to center and step both feet to the front of the mat finding your forward fold real gentle to start. Bend the knees on your inhale half lift forward fold inhaling all the way up palms together just at the top just for a beat here.
Inhale arms up exhale turn to the side and extend the arms out. Inhale arms up exhale opposite side extend the arms out. Inhale arms up exhale rotate arms up and rotate back to center arms up in the center forward fold half lift and plant the hands right foot back right knee down to your low lunge arms up inhale on your exhale palms together rotate to the left side planting your arm on the leg and push your bottom arm your bottom arm against the top making the spine long option to stay here if this is enough for you or option to plant the back foot and lift the back knee the upper down it's up to you it's not the twisting championships we're just doing this today for ten minutes to improve our life become a better person. Place your knee down come back to center plant the hands to find your plank position lower the entire body to the ground for Sphinx Pose first elbows under the shoulders planting the hands use the hands to pull your shoulders up and forward.
Let that go hands under the shoulders pushing your hips to heels releasing that back bend and when you're ready tuck the toes hips up and back to your dog. In your first dog let's walk it out bend one leg bend the other move the hips just being aware of what feels tight what's loosening up step the right foot between the hands back knee down come up for your low lunge palms together twist this time to the right side so placing your knee on your leg building a strong foundation from your ankle knee elbow hands push against each other either stay here option to stay here with the knee down tuck the toes lift the knee optional whatever feels good for you today making the spine long if you have a little trouble breathing here that's normal it's hard to breathe in a twist that's normal it's not just you it's everybody but mostly me because I'm making you do this back knee to the ground inhale come to center both hands to the ground step front of the mat inhale half lift exhale forward fold inhale stand all the way up run your exhale palms together inhale arms up exhale forward fold inhale half lift and on your exhale hands to the ground place your right foot back right knee down low lunge let's bring the arms up palms together rotating to the left that elbow pretty much the elbow the arm on the leg no option to stay with the knee down or lift and everything that's in contact with the ground push off the ground stronger and push your your knee against your arm stronger creating a strong foundation make the spine long back knee down on your inhale come to center planting the hands find your plank position lower the entire body to the ground for your skydiver hands beside the hips lift the heels first and lift the shoulders second and finally lifting the hands let that go hands on pretty much beside the armpits a quick cobra using the back to lift mostly push your hips to heels extended turtle relieve that back bend just for a second and when you're ready tuck the toes hips up and back for your dog step your right foot between the hands left knee down come up for low lunge palms together to twist your arm on top of the leg option to tuck the back leg lift the back knee and create a strong foundation everything that's pushing off the ground push off the ground more through the front leg front arm push the hands together make the spine long and twist back knee down inhale the center step both feet to the front of the mat inhale half lift exhale forward fold inhale stand all the way up exhale palms together inhale arms up exhale forward half-lift plant the hands right foot back right knee down bring the arms up palms together to twist last twist on this side for today option to leave the back knee down or plant the foot and lift make the spine long long long and rotate drop the back knee inhale to center place both hands to the ground find your plank position lower the entire body to the ground hands beside the hips lift the heels first the shoulders second the hands last hands beside pretty much where the armpits are to find your cobra quick lift let that go pushing the hips to heels tuck the toes bring the hips up for your dog and step the right foot between the hands inhale for low lunge lift the arms exhale palms together find your twist either stay here or option to tuck the back toes to lift the back knee make the spine long long long to find your twist lower the back knee inhale to center both hands to the ground step both feet to the front of the mat inhale half lift exhale forward inhale half lift exhale forward fold inhale stand all the way up exhale palms together close the eyes just take a deep breath and recognize how good you feel 10 minutes getting moving breathing stretching mobility even focus this. Okay everybody thank you so much for joining me and I'll see you next time.
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