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• Start facing the long edge of the mat in a wide leg stance with the feet about 3-4 ft / 1 meter apart, heels in line with each other, toes pointing forwards.

• Turn your right foot 90 degrees to point to the back (short end) of the mat and your left foot in about 45 degrees

• Bring your hands to your hips and square your hips to face the back of the mat.

• Make your legs strong. Engage your pelvic floor muscles and draw your lower belly in and up.

• Inhale and lengthen the spine and raise the left arm up.

• Exhale as you hinge from the hips to bring your upper body parallel with the floor - keep reaching the left arm forward, lengthening the spine and the back of the neck.

• Place your left hand on the floor (or a block) on the outside of your right foot.

• Bring your right hand onto your lower back / sacrum.

• Press firmly through both feet.

• Move the right sit bone backwards to stop it swinging out to the side.

• Inhale lengthen the spine.

• Exhale twist to the right, bringing your right shoulder over the left, raise the right arm.

• If you are feeling steady turn your head to look to the side, or up to your top hand.

• Stay for 5 breaths, keeping your legs strong, and pelvic floor and lower abdominal muscles engaged.

• To come out of the pose, exhale as you lower your right arm and come out of the twist. Bring your hands back to your hips and inhale to come up to standing.

• Pivot your feet to practice the pose on the other side. 

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Improves balance.

Strengthens the legs, feet, ankles and abdominal muscles.

Facilitates movement in the abdominal organs, helping digestion.

Increases flexibility in the hamstrings, shoulders and upper back.

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