Revolve Chair Pose/ Parivrtta Utkatasana
From mountain pose, step the feet hip-distant apart. With the feet evenly grounded and toes spread, bend the knees and lower the hips. Stretch the arms upwards, gazing towards fingers and inhale. On an exhale, bring the palms together and twist to the right bringing the gaze past the shoulder. Repeat on the other side.
Hold each side/pose for 3-5 full breaths
From chair pose, come back into mountain pose, the shift the weight into the left foot, draw the right knee up in toward the chest and, with both hands, hug the right knee as close to the chest as possible. With the left hand, reach over the right leg, take the outer edge of the right foot. Grab the big toe with the first two fingers and begin to extend the leg.
Use each inhale to lengthen through your spine and root through your foot, and each exhale to twist a bit more. Keep this breathing pattern for at least three deep breaths and then repeat on the other side.
Revolved triangle Pose/ Parivrtta Trikonasana
From extended hand to big toe pose bring the extended leg down to the mat about 4 feet apart and turn the right foot out to 45 degrees, with the left foot facing forward. Bend the left knee and on an inhale, raise the left arm overhead, straighten the leg leaning forward over the front leg, bringing the right arm down towards the mat and gazing towards the left hand. Kept engaging the quads to straighten the front and rear legs. Draw the hips away from the shoulders to lengthen the spine.
Stay here for 3- 5 deep breaths and then switch sides.
Revolved Extended Side Angle Pose/Parivrtta Parsvakonasana
Place the right hand on the waist and open the right side of the chest. Move the shoulder blades down the back and press the bottom tips of the shoulder blades onto the back ribs. Align the pelvis so that both hip points face the floor.
Now slide the back of the left armpit toward the outer right thigh and bring the fingertips to the floor. Extend the right arm straight up and then over the head diagonally.
Stay in this pose for 3-5 breathes then switch sides
From revolved extended side angle pose step both feet back and plant both hands into the mat for downward facing dog. From downward facing dog lower to the knees for tabletop the to sitting. Sit in staff pose and bend the left knee and place the foot on the floor, with the heel as close to the left sitting bone as possible. Keep the right leg strong and rotated slightly inward, grounding the head of the thighbone into the floor. Press the back of the right heel and the base of the big toe away from the pelvis. Make sure the inner left thigh presses firmly against the left side of the torso.
Reach the left arm forward and rotate inward. Teach the left arm forward, lengthen the torso forward and snuggle the left shin into the armpit. Then on an exhalation, sweep the forearm around the outside of the leg, then sweep the right arm around behind the back. Clasp the right wrist in the left hand. Exhale and extend your torso forward from the groins, keeping the lower belly long. Lower the front torso as closely as possible to the right leg. Be sure the shoulders don't scrunch up into the ears; draw the shoulders blades actively down your back.
With another exhalation, sweep the right arm around behind your back. Clasp the right wrist in the left hand. Switch sides
Hold each side for 3-5 breaths
Denetrya Brookins is the Yes2Yoga Founder + Certified Hatha Yoga + Certified Children's Yoga Instructor. She teaches Hatha and Children's Yoga classes throughout South Florida and hosts workshops