This 25-Min Twisting Yoga Class Will Reset Your Whole Spine, Yoga for Twisting Practice

Hey there, welcome back. My name is Liberty and these are my series of yoga for twisting. For today's class we're going to use a slab or a resistance band or a belt, two blocks, and a booster or maybe just a pillow. Let's go ahead and get started. If you're in a place where you cannot watch this video right now, save it on your watch later and join me whenever you can. Hi, today we're going to start sitting in a cross-legged position in a comfortable way. If this feels a little too intense for you, you can grab your block and place it right underneath your hips. It can be one or two blocks just to elevate your hips a tiny bit more. Allow for your knees to fall down to the sides. You either keep the block or take it away to see what feels good for you. Take an inhale to try and lengthen the spine. Reach the crown of your head to the ceiling. As you breathe out, maybe you close your eyes. Start tuning into yourself. Deep inhale, grab as much air as you can. Open mouth, let it go. Good. Once more, forward in and let it out. With the next inhale, start left on your chin a tiny bit. As you breathe out, lean your right ear to your right shoulder. Inhale, come to center. Exhale, lean your left ear to your left shoulder. Breathe in, come to center. Breathe out, twist to the right. Inhale, center. Exhale, look to the left. Good. Inhale, come to center. Exhale, relax your shoulders down. Take a breath in to reach your hands high. Exhale, bring your hands around and down. Good. Twice more, breathe in, reach up. Exhale, hands around and down. Last one, breathe in, reach up. Exhale, hands around and down. Interlace your fingers right behind your back. Take an inhale to press your hands away from you. As you exhale, send your arms to the right side of your right waist. Send your right ear back to your right shoulder. Good. As you inhale, come to center. Exhale, press your hands to the back of your space. Take an inhale to keep opening your heart. Exhale, bring your hands to the left waist. Left ear to your left shoulder. Good. Inhale, come back up. Release your hands. Exhale, bring your hands down to the ground. Reach for your straps this time. Try extending your arms here. Take a deep inhale here. As you breathe out, pull your right hand to the right side of your space. Your left hand starts trying to stay up. Pull it in here. Breathe out. Inhale, use your core to lift back up. Exhale, left hand down to the ground, right arm up. You can stay still or play with rotating your torso back and forward. Back and forward. Good. We'll do it again. Inhale, back to center. Exhale, right hand down, stay here or rotate back and forward. Back and forward. Just one more. Back and up. Good. Inhale, bring the strap up. Exhale, release your strap. Bring your left hand outside of your right knee. Use it to pull and twist. Look about your right shoulder. Take a deep breath in. Deep breath out. As you inhale, bring both hands high. Exhale, twist towards the other side. Left hand, right hand outside of your left knee. Pull and twist. Look about your left shoulder. Deep inhale. Deep breath out. Inhale to bring your hands back up. Good. And as you exhale, release your hands down to the ground. Remove the block if you have it. Keep your left foot inside of your right thigh. Lengthen your right leg to the front of your space. Grab your resistance band, hook your foot around it. As you inhale, raise your arms up. Breathe out, reach for that resistance band. Inhale to pull your body forward. Exhale for a forward fold, leaning towards your right leg. Try to keep your right foot flexed. Maybe you don't need the resistance band and you can just grab onto your foot and keep lengthening. Try and keep your spine straight. Deep breath in. Deep breath out. Good. Again, one more full inhale there. And let it go. In the next inhale, grab the outside of your right foot with the left hand or maybe with your strap. Take an inhale to lift your torso. Twist to the right side of your space. You can stay here if you want more intensity. See if you can lift your left foot. Once again, you can just grab onto the foot and twist to the right side. Try and sit up tall. Take a deep breath in. Deep breath out. One more full inhale. Good. Exhale to slowly release the foot back down on the ground. Bring your right knee to the ceiling, right, I mean left foot to the ceiling, left foot inside of your right thigh. Take an inhale to reach your arms up. Exhale forward folding between your left leg towards your right toes. Now you can stay here or slowly start opening your arms in a T right in front of your left leg here. As you inhale, stay here. As you breathe out, turn your palm to face the ceiling and start rotating your arm to the back. Right hand goes across and maybe you connect your hands or maybe you use your strap again and try and connect your hands. Once you have it there, see if you can lean forward nose towards your toes. Take a deep inhale. Deep breath out. Last breath in. As you exhale, start rotating towards the right side of your space, lengthening the body. Take a full inhale. Deep breath out. Good. As you breathe in, slowly start coming out of that pose. Breathe out, release your chest. Take an inhale to reach the right arm high. Exhale, right hand hugs the left knee or maybe you hook the right elbow side of your left knee and take a few seconds here twisting. Try to keep your right foot very flexed, torso lengthened. Deep breath in. Deep breath out. Last inhale. As you exhale, slowly coming out of that pose. Keep your body as it is. Just allow for the left knee to fall to the left side of your space. Left hand behind your left thigh. Inhale to lengthen and lift. Take one last inhale in your stargazer pose. As you breathe out, slowly start coming back down on the ground. Breathing to raise your arms up. Breathe out to bring your hands back down. Changing the legs. Lengthen the left leg forward. Bring the right foot inside of your left thigh. You can use your strap around your left foot. As you inhale, raise your arms up. Exhale to lean forward, forward fold towards your left toes. Try and lengthen the spine. You can use your strap to pull your belly closer towards your thigh. Keep your left toes very flexed. Deep breath in. Deep breath out. Last inhale. As you exhale, grab your strap with the right hand. You can stay here or maybe you grab outside of your left foot with your right hand and send your left hand to the back of your space. Full breath in here. Deep breath out. Last inhale. Exhale to slowly release the foot down. Bring your right knee to face the ceiling and your right foot underneath your inside of your left leg. Inhale, raise your arms up. Exhale, send your torso forward inside of your right leg just like we did before. Slowly start opening your arms and as you exhale reach for your bind around your right leg. Remember you can always use the strap here. You're trying to keep your left toes very flexed. Lengthen the spine and reach towards your front foot. Full inhale. Deep breath go. Last breath in. Good. As you breathe out, start rotating your torso towards the left side of your space. Big inhale. Deep breath out. Last breath in. Exhale to release that pose. Allow for your right knee to fall back down on the ground. Right hand right behind your right thigh. You're gonna lift your hips. Send your pelvis to the front to the right side. Heart to the sky. Left hand towards the background. Take a deep breath in here. Deep breath out. Last inhale. Exhale to slowly start coming back down on the ground. Take an inhale to grab to find yourself seated on the mat. Lengthen your legs. Take an inhale there. Exhale forward fold. Good. Grabbing your right foot with the left hand. Inhale to left. Exhale to twist. Breathing come up. Exhale with control. Bring it down using your core a tiny bit. Inhale grab the left foot with your right hand. Inhale to left. Exhale to twist. Inhale back up. Exhale slowly with control. Forward fold. We'll do it again. Remember you can always use your strap. Inhale grab the right foot. Left up. Exhale twist. Breathing come back to center. Maybe you let go of the foot. Try to work on that core. Exhale slowly down. Good. Inhale hands high. Exhale lean forward. Grab the left foot. Inhale come up. Exhale release and twist. Breathing come up. Exhale let it go. Good. Inhale coming all the way up. Exhale bend your knees. Grab the back of your thighs. As you inhale bring your hips close towards your heels. Exhale to slowly bring your body down on the ground. Release the hip flexors and the core a tiny bit. Take an inhale to lift your hips. Breathe out to hold. One more deep inhale here. Good. As you exhale slowly bring your hips back down on the ground. Take an inhale to start bringing your knees into your heart. Cross your ankles and slowly start rock and rolling. Rock and rolling until you come back into seated again. Now that you're here bring your left foot to flex and place it right on top of your right knee. You can stay here for a few seconds if this feels good. If you like to feel a deeper stretch use your left hand to press the left knee away from you. Make sure that your left toes are very flexed. Take a full breath in here. Deep breath out. Last inhale. Good. As you exhale slowly send both knees towards the right side of your space. Come down onto your right elbow. Use your left hand to push the foot away. Good. Take an inhale there. Deep breath out. Good. Option to stay here. If you're looking for a deeper sensation you can use your strap or maybe you just grab onto your foot and then you're gonna start kicking your left foot to the sky for a hamstring stretch. Remember you can use a strap or maybe you don't need it. Send the foot as high up as you can making sure you're not dumping your weight on your right shoulder. You're pressing away. Good. Take a big inhale here. Deep breath out. Once more. Full inhale. Try and lengthen. Good. As you exhale release your left foot all the way to the front of the mat. Take an inhale to bring your right foot down on the ground. Grab the right ankle with the left hand. Flex your left toes. Take an inhale reach the right arm high. As you breathe out lean towards the left side. You don't have to touch your foot but if you want to use the strap to reach for the foot you can do so. Full breath in. Deep breath out. Last inhale. Good. And as you exhale slowly start coming out of that pose. Lengthen both legs to the front of the mat. Shake it out. This time you're gonna bend your right foot. Bring it on top of your left knee. Feel your foot. Bend the left knee. Same thing that we did on the other side. If this feels good and you like more use your right hand to press the right knee away from you. Good. Take a deep inhale there. Deep exhale. Last breath in. As you breathe out slowly release your foot to the left side. Left elbow on the ground. Lean down. You can stay here using your right hand to press the right knee away from you. Or if this feels good on the other side and you want more with the strap or not, kick your left foot up to the sky. The right foot up to the sky. Three rounds of breath here. Notice that you don't have to reach for your foot. You can grab onto your thigh, your calf, or whatever is reachable for you today. Deep breath in. Deep breath out. Last inhale. And last exhale. Slowly release the foot all the way down. Come into seated. Bring the left foot on the mat. Knee to the sky. Grab the left ankle with your right hand. Inhale. Left thumb high. Exhale to lean to the right side of your space. Deep breath in. Let it go. Good. As you inhale come into center. As you exhale slowly you're going to find yourself in a tabletop position. Take a few seconds here. You can do hands and knees if you need a little bit more support. Spread your fingers wide. As you inhale bring your belly on the ground. Find your calves. Exhale. Push the foot away for a cat. Just once more breathing. Breathe out to push it. Slowly reach for your booster. Place it right underneath your left knee. Reach for your blocks and send it in front of you. Send the right foot forward. Play with the booster to find the right position for your comfort. Take a few seconds here. Taking a deep inhale and deep breath out. Slowly bring your left hand onto your right thigh. Use it to twist. Inhale to reach the right hand to the back of your space. Take a deep inhale. Deep breath out. As you breathe in bring your right hand to your left thigh. Reach the right arm up. Full breathing there. Deep breath out. Last inhale. Exhaling both hands inside of your right foot. Walk the right foot a tiny bit more to the right side of your space. As you exhale bring your elbows down on the ground. You can keep your knee on your booster. Maybe you tuck your toes and lift the knee off the ground for a deeper sensation. You can stay here. Flex your right toes and open your right knee to the right side of your space. Hold there for a few rounds of breath. Trying to allow for your hips to fall a little lower as you breathe out. Using your breath as a way to let your body know that you're resting, that you're safe, so that your body can give in to the pose and sink a little deeper. In the next breathing slowly come back onto your hands. You can stay here or bend the left knee and reach for your left foot with the right hand. Forward in. Deep breath out. Exhale to release that foot. Take an inhale to lengthen the front leg. Find a halfway split. In your halfway splits, having your hands on blocks, maybe you pivot your foot in and out to target the hip rotation. Good and slowly bring yourself all the way back onto your right foot. Tuck the toes. Send the right foot back. Press the booster towards the other side. Bring the right knee on the ground. Left foot to the front of your space. Hands on the blocks. Sink your hip forward. Get a few seconds here. Deep breath in. Deep breath out. Slowly right hand goes outside of your left knee. Use it to pull and twist and then send your left hand to the back of your space. As you inhale, grab the outside of your right leg with the left hand. Inhale to reach your right arm up. Deep breath in. Deep breath out. Last inhale. Exhale to bring both hands inside of your left foot. Walk the left foot as far left as needed and maybe you stay up here or maybe you come down onto your forearms. You can keep your left foot flat on the ground or flex your toes and open the left knee to the left side of your space. Your hips are sinking forward and down. Three rounds of breath here. Like always, the back knee can be tucked and you can lift it off the ground if you're looking for more challenge. You can also find a little bit of more opening through the front side body by pushing yourself away, opening your heart. Last inhale. As you breathe out, try and reach for your right foot with the left hand. Pressing the foot closer to you to add a twist and a quad stretch. And let it out. Last breath in. As you exhale, let go of your hand. Tuck the back toes. Lift the back knee, center back. Take an inhale to stay. Release the block from underneath your body and find yourself in a tabletop just to swipe. Once you're there, let's set up for success. You're going to bring your blocks on the higher setting at the end of your mat. Then you're going to place your booster right on top of them. Make sure it's stable. You're like a little house here. We'll use it for later. Once you're there, go ahead and lay on the mat and bring your strap with you. Place your foot on your strap. Lengthen the left leg, mindful of your booster. Take an inhale to pull the right leg close to you. Take a deep inhale as you pull your leg closer. Good. And as you breathe out, grab your strap with the right hand. Open your right foot towards the right side of your space. You can gaze towards your foot or maybe straight up. Maybe you use your left hand to press the left hip down to make sure you're staying flat on the ground. One more round of breath here. And let it go. Inhale to bring your foot back into center. Exhale, change the grip. Grab it with your left hand and send the right foot all the way towards the left side of your space. You can lengthen the leg or bend your knee, whatever feels more accessible. Your right shoulder is staying on the ground and you're looking straight up or towards the right side. Over it in. Deep it out. Inhale to bring you to center. Exhale, change the foot. Left foot on your strap. First, use both of your hands to pull the leg close to you. And as you breathe out, grab the strap with the left hand. Open your left foot towards the left side of your space. As low as you can go if you have the space there. One more round of breath. Let it out. Breathe in to bring your foot back into center. As you exhale, grab the strap with your right hand and start guiding your left foot towards the right side of your space this time. Try and look up or towards the left side. Deep breath in. And deep breath out. Good. As you breathe in, slowly bring yourself back to center. Release the strap. Breathe out to bring your knees to bend. Heels right next to your body. As you inhale, send your hips high up. Exhale to send the left leg up to the sky. Breathe in to lift it higher. Exhale, flex your left foot. Place it on top of your right knee. Inhale to stay. Exhale to come down on the ground. Pull your right leg close to you. You can stay here. Or maybe you send your right foot up to the sky for a hamstring stretch. Take a deep inhale. Good. As you breathe out, let it go. Other side. First, come into your bridge pose. Heels down. Press your hips up. Then take an inhale to send the right foot up. Flex your toes. Exhale, feed your force. Stay up here. Breathe in to hold. Exhale, come down. Inhale, pull your left leg close to you. You can hold here or reach for your left foot for a hamstring stretch. You can stay here for as long as you need to. Whenever you're done with that pose, we're going to take a nice, relaxing Shavasana. Maybe you scoot yourself a tiny bit lower and then place your feet right on top of your booster. Allow for your body to rest. Your feet can open towards the outer edges. And now you close your eyes. Allow for your body to surrender and to dispose, noticing the energy that you just created by twisting and turning and opening your hips a tiny bit. Take a deep inhale. As you breathe out, let it all go. And surrender. Thank you so much for practicing with me. If you enjoyed this video and you would like to see more, make sure you download our app, Yoga Plus. Don't forget to watch the next video of my series. Bye! Welcome to Yoga Plus. Courses available from pupil to yogi. Sort by yoga, fitness, and instructors. Create your own routines. Access the Pose Library. Yoga Plus by Psyche Truth. Available on Google Play and the App Store. Join us for 14 and 30-day programs, hour-long classes, and much more on our Yoga app, Yoga Plus by Psyche Truth. It's free to download and features a variety of wellness content including yoga, fitness, Pilates, guided meditations, and interviews with dozens of wellness experts.