Backbends and twists are excellent for cold weather
Wide Leg Twist on Chair
Uttanasana
- with chair
Adho Mukha Svanasana
- with chair
Utthita Parsva Hasta Parsvakonasana
- standing with 90 degree bent leg on chair against wall
- block behind standing foot
- move navel and groin away from each other
- move butt away from wall (bent leg's)
- move butt toward wall (straight leg's)
- first concentrate on vertical movements, then horizontal
Utthita Parsvakonasana
- with bent legs foot on block
- back foot at wall
Uttanasana
- wide legs
Adho Mukha Svanasana
Gomukasana
Adho Mukha Svanasana
- hands into wall
Gomukasana
- open armpit
Pincya Maryasana
- strap narrower than shoulderstand
Viparita Dandasana
- then with head in Sirsasana
- feet on blocks at wall
Niralamba Sarvangasana
- at wall
Swastikasana
- with bolster into navel
Adho Mukha Virasana
- with bolster into navel
Savasana
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