Twisty Core Detox
Core, Twists, Back
This mini-flow is a heat builder! Designed around twisting movements and core engagement, this flow is a great one to sweat, detox, and strengthen.
Revolved Crescent Lunge (Parivrtta Anjaneyasana)
Begin in Crescent Lunge, with your left knee bent at a 90 degree angle and your right leg straight and strong. Bring your hands to heart center, then hinge at the hips and tilt your chest forward slightly. Twist your chest to the left and hook your right elbow on the outside of your left knee. Stay low and strong in your legs, as you extend your spine long, twisting from the middle of your belly.
Revolved Half Moon (Parivrtta Ardha Chandrasana)
From your lunge, gaze ahead of your front foot, plant your right fingertips where your gaze is and extend your left fingers up to the sky. As you do this, step into your left leg and lift your right foot off the ground, toes point down. Straighten your left leg as you engage the core and flex the right foot. Gaze can be up or down and spine is long.
From your revolved half moon, lower your right foot to the back of the mat, knife-edge of the foot parallel with the short side of the mat. Bring your left hand to the inside of the left ankle and your right arm up to the sky. Keep your torso parallel with the mat. Tuck your left hip under your right hip and press evenly through both feet.
Triangle (Trikonasana)
Easy Twist (Parivrtta Anjaneyasana Variation)
Bend into the left knee and bring your right fingers to the mat, inside your left foot. Peel your right heel off the earth, coming to the ball of the right foot. Reach your left arm up to the sky and gaze up. Feel the shoulders stack one on top of the other.
Revolved Chair (Parivrtta Utkatasana)
In one big step, bring your right foot forward to meet your left foot and keep the knees bent and hips low. Bring your hands to heart center and hook your right elbow on the outside of your left knee. Extend the crown of your head upwards, as your sink your hips, creating length in the spine.
Side Crow (Parsva Bakasana)
Sink your hips even lower and plant your hands on the outside of your left foot, with fingertips pointing forward. Drop your seat to your heels, and stay lifted in the balls of your feet. Nestle the right bicep into the left thigh. Engage the core, and lift the hips slightly, as you shift your left thigh onto the right bicep, with both elbows bent at 90 degrees, and lift the toes off the mat. (Photographed from front to better see the shape.)
Boat (Navasana)
Unwind from side crow and sink your hips all the way to the mat. Keep your sitz bones rooted as you lift your toes off the mat, with your calves parallel to the earth. Lean your chest back slightly, engage the core, and bring your hands to heart center.
Twisted Low Boat (Ardha Navasana Variation)
Take an inhale in your boat pose, then on your exhale, lower to hover your legs and chest off the ground for low boat. As you lower, twist to the left and hover your left elbow right above the earth. On an inhale breath lift up into your boat pose. With the next exhale, lower and twist to the right. Continue this 5 - 10 for 5 - 10 rounds, depending on how much heat you want to build!
Knees to Chest (Apanasana)
Relax down onto your back and take a full body stretch. Then, hug your knees into your chest and give yourself a squeeze. You might rock from side to side on your low back, or let your knees part slightly, to stretch into the hip flexors.
Revolving Twist Pose (Jathara Parivartanasana)
Extend your legs so they are perpendicular with the mat and flex your feet. Open your arms wide on the earth to a goal-post shape, with elbows bent. Engage the core and root down through the right shoulder. Slowly, lower your legs to the left, keeping them zipped together. Gaze to the right. Lower until your right shoulder wants to peel up from the ground, then stay and hold it for a breath. With an inhale, lift legs to center, then switch sides. Do 5-10 rounds and then rest on your back.
