Yoga Wave

Deep Seated Spinal Twist Pose:

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Parivrtta Baddha Garudasana or Revolved Bound Eagle Pose.

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Spinal Twist combined with Cow and Cat Pose.

The cat-cow pose, also known as Bitilasana Marjaryasana, has many benefits, including:
Flexibility: The cat-cow pose stretches the back torso and neck and improves flexibility in the spine.
Strength: The cat-cow pose strengthens the abdominal organs and muscles in the back, including the hip flexors, trapezius, and spinal erectors.
Posture: The cat-cow pose helps develop postural awareness and balance and can help prevent back pain.
Breathing: The cat-cow pose opens the chest, encouraging slow and deep breathing.
Stress relief: Coordinating the movement of the cat-cow pose with your breathing can help relieve stress and calm the mind.
Emotional release: The cat-cow pose can help release anger, shame, and addictive cravings.

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Baby Grasshopper Pose is called Parsva Bhuja Dandasana in Sanskrit, which means “Side staff on the arms”. It is also known as Maksikanagasana, Dragonfly Pose. With legs up in the air, one bent and the other stretched far out to the side, the shape of the pose truly looks a grasshopper ready to jump!

Benefits: This super dynamic pose is a twist, a hip opener and an arm balance all in one! It stretches your hips and wrists, improves range of motion and mobility in your spine and builds strength in your arms and upper body. It is a playful pose that builds balance, focus and confidence.

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Parivrtta Surya Yantrasana or
Compass Pose is a seated twisting pose. It is an advanced variation of the base pose of Cradle Pose (Hindolasana).
Benefits of Compass Pose:
Strengthens the core muscles.
Stretches the shoulders, chest, and hips, improves balance and coordination, increases spinal flexibility, and improves posture.

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Eka Pada Rajakapotasana (Sanskrit: एक पाद राजकपोतासन; Eka Pāda Rājakapotāsana), Rajakapotasana, or One-legged Pigeon Pose with twist Variations

Benefits:
Stretches the entire front of the body, the ankles, thighs and groins, abdomen and chest, and throat.
Stretches the deep hip flexors
Strengthens back muscles.
Improves posture.
Stimulates the organs of the abdomen and neck.


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Parivrtta Trikonasana is a strong counter-pose to Utthita Trikonasana , and serves to improve balance, and build stability, among many other benefits. In Revolved Triangle, it's extremely important not to over-twist the neck, and instead focus on the muscles in the middle and upper back.
Benefits · Improves balance. · Strengthens the legs, feet, ankles and abdominal muscles. · Facilitates movement in the abdominal organs, helping digestion.

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Low Lunge Twist & Variations, parivrtta parsvakonasana."If you love to twist, parivrtta parsvakonasana is one of the best yoga poses.

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