Moves like the Twisted Chair and Twisted Lunge "encourage greater blood flow and stimulation of particular areas within the body, affecting digestion, metabolism, and circulation," said Julie. "These poses also move the body carefully into positions that rotate different parts of the spine."
To do the Twisted Chair into Twisted Lunge:
- From the Chair Pose, bring the hands to the heart center. Pull in at the waist and rotate the ribcage to draw the left elbow to the outside of the right thigh.
- Hold for 10 seconds, twisting deeper, and then another 10 without changing position. Lower the left hand to the floor and step straight back with the left leg.
- Stretch the right arm to the ceiling, deepen the rotation at the waist, and hold for 20 seconds. Step the left foot back to the right and repeat on the other side.
Transition: From Twisted Lunge, bring both hands to the floor and step back into a High Plank, then lower to Low Plank. Pull up into an Upward Dog and then press back into Downward Dog. Step or jump both feet to the front of the mat. Lie on your back, lift your head, and pull both knees into your chest.