Revolved Chair

Start in Mountain. Lift arms alongside ears. Shift weight to heels and bend knees. Shift hips back and down as if sitting on a chair (Chair Pose). Stack knees over ankles. Bring hands into Anjali Mudra (prayer) in front of heart. Pull thighs farther back and down to lengthen your spine. Hook left elbow outside right thigh as low as you can. Press palms together. Pull palms toward navel. Push top hand down to widen top collarbone and revolve chest deeper. Keep weight on heels. Draw left thighbone back to keep hips and knees even. Gently roll belly, chest, neck, and head even more to the right, twisting deeper. Open arms wide into a straight line, pressing left arm against right thigh, leveraging twist deeper. Press left hand down into mat outside right foot and reach right arm up. Twist and open your chest. Hold. Exhale and unwind. Switch sides.

Strengthens ankles, thighs, calves, hips, spine. Expands chest and spine.

Headache. Insomnia. Low blood pressure.

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1. 4, yoga with attention
2. week 6 2017
3. Sun Salutations B: Moving Meditation
4. New year's day 2017
5. New Years Day-
6. dec 28
7. Intermediate1 sol floow
8. Whole body 9
9. Peak - Navasana (Boat)
10. Vinyasa sequence for digestion
11. Oct 2016
12. Oct 2016 Warrior
13. enlightened again
14. Full Chakra vinyasa sequence
15. Easter Moon
16. Toxin Release - flow
17. Ask Genie2
18. 10 Revolved Poses In 10 Minutes: Attain The Mental Focus Of An Olympian
19. Day 5 - Sun C & 10 minute Focus
20. Yoga for Beginners Program - Lesson 2
21. Stickmen
22. Ask Genie1
23. Whole Body 33 - Twists for energy
24. FLOW TO SIDE CROW
25. FLOW TO CROW
26. Ballylooby -Level II/III Week 3
27. Week 5
28. flow yoga sequence
29. Element Fire - part one
30. 1, there\'s strength in twisting and turning - Copy
31. flow yoga sequence ----COPY---
32. 1, there's strength in twisting and turning
33. Ask Genie1
34. Week 9
35. FLOW TO CROW - GT
36. 2, there's strength in twisting and turning
37. FLOW TO CROW - Copy - Good
38. Yoga warmup sequence flow
39. Week 10
40. Caterpillar To Butterfly BEGINNER 6 Week
41. Hips & Hammies
42. Beginners Course - Twists
43. Whole body 37
44. Toxin Release - Copy
45. Toxin Release
46. July 27
47. January detox
48. Yogic animals - cow face
49. New Years Day-
50. Great Flow
51. Week 3 2017
52. Guru Thank you
53. Appreciation
54. 4, aware of your rhythm
55. Focus on twisting
56. Focus on twisting
57. 2, deep stretching and release, bw
58. Ustrasana Flow Sequence
59. Whole Body 33 - Twists for energy
60. power of now
61. Beginners Course - Twists
62. Beginners Course - Twists
63. Valentines day special
64. Beginners Course - Twists
65. power of now
66. Ustrasana Flow Sequence
67. Focus on twisting
68. 4, aware of your rhythm
69. Valentines Day Special (with Yogic love quotes)
70. Week 8 2017
71. Norma Teaching Sphere
72. WLC
73. Sunningdale 5 May 2017
74. beginners 2102
75. Guru Thank you Elighten
76. Dragon dance
77. Week 6/10 - Stopping the internal chatter
78. Beginners Course - Twists
79. Ask Genie1
80. week 2 block2
81. power of now
82. Shoulder Vinyasa Flow
83. Wringing out from the rain-twist
84. Add Awaken
85. Senior Gentle Yoga
86. Senior Gentle Yoga
87. A Journey To Self
88. week 1 - general conditioning
89. Week 13 2017
90. Core and More
91. Sun Salutation A breakdown for beginners
92. week 14 2017
93. Core and sound week 1 Frimley
94. Easter Moon
95. Wednesday class
96. Another plan 1
97. Great Flow
98. Solar Plexus Chakra
99. Great Flow - Downloaded
100. Ask Genie1