Standing Hand To Knee Twist

Yoga Lesson Plan: Peak Pose – Eka Pada Parivrtta Tadasana

Objective: Improve balance, strength, spinal flexibility, and mental focus with Eka Pada Parivrtta Tadasana as the peak pose.

Begin the class with a gentle warm-up, starting with Child’s Pose (Balasana). Focus on deep breathing to set the intention for the practice. Move into Cat-Cow Pose (Marjaryasana-Bitilasana) to warm up the spine with gentle flexion and extension. Transition into a Downward-Facing Dog (Adho Mukha Svanasana) to stretch the hamstrings, calves, and shoulders, and then ease into a Standing Forward Bend (Uttanasana) to relax the neck and spine, gently stretching the back of the body.

In the standing sequence, start in Mountain Pose (Tadasana) to ground through the feet, find balance, and connect with the breath. Move into Warrior I (Virabhadrasana I) to strengthen the legs, open the hips, and stretch the chest. Follow with Warrior II (Virabhadrasana II) to engage the core, strengthen the legs, and improve focus. Next, transition to Extended Side Angle Pose (Utthita Parsvakonasana) to deepen the stretch in the side body and hips, then move into Triangle Pose (Trikonasana) to lengthen the spine, open the chest, and stretch the hamstrings. Finish this sequence with Chair Pose (Utkatasana) to strengthen the thighs, glutes, and core.

To prepare for the peak pose, start with Tree Pose (Vrksasana) to improve balance and stability. Move into Revolved Chair Pose (Parivrtta Utkatasana) to warm up the spine with a twisting motion. Next, practice Revolved Crescent Lunge (Parivrtta Anjaneyasana) to deepen the twist and strengthen the legs. Conclude the preparation with Standing Figure Four Pose to open the hips and improve balance.

For the peak pose, Eka Pada Parivrtta Tadasana begins with a demonstration and explanation, showing the full pose and key alignment points. Guide students into the pose on each side, emphasising balance, twist, and breath.

During the cool-down, start with a Seated Forward Bend (Paschimottanasana) to calm the mind and stretch the back of the body. Follow with a Supine Twist (Supta Matsyendrasana) to release the spine and relax the body. Move into Happy Baby Pose (Ananda Balasana) to open the hips and lower back, and finish with Corpse Pose (Savasana) for complete relaxation, integrating the benefits of the practice.

Conclude the class with a short seated meditation, focusing on breath and inner calm. Offer closing remarks and Namaste to reflect on the practice and express gratitude.

Throughout the class, emphasise the importance of breath and offer modifications and props for students with varying levels of flexibility and balance. Encourage students to listen to their bodies and avoid pushing into pain. This lesson plan ensures a well-rounded practice, preparing the body for the peak pose, Eka Pada Parivrtta Tadasana, while promoting overall strength, flexibility, and mental focus.

Look at my Online Yoga Lesson Planner to turn this into a visual yoga lesson plan with stick figures.

5 Benefits Of Balance Poses

Balance is the ability to control one’s body’s position, whether stationary (e.g., in a complex yoga pose) or while moving (e.g., playing golf). Balance is a key component of Yoga, along with strength and flexibility poses.

Benefit 1: Body Awareness
Body awareness is how your limbs are oriented in space, also known as proprioception. Balance training improves body awareness, which decreases the likelihood of injury.

Benefit 2: Coordination
Balance poses require your entire body to work harmoniously; otherwise, you will fall or stumble. Improved coordination during balance poses will be transferred into coordination in everyday life.

Benefit 3: Joint Stability
Balance poses help promote stable knees, ankles, hips, and shoulders, preventing many injuries, including sprained ankles and knee problems.

Benefit 4: Reaction Time
Balance poses can improve your reaction time. If you slip or stumble while performing balance poses, your body needs to rebalance immediately, or you will fall. This, in turn, will improve your reaction time in everyday life.

Benefit 5: Long-Term Health
Adding balance poses into your Yoga session helps to maintain or improve your balance, which is needed to prevent falls and fractures. As we age, our balance can deteriorate. Yoga balances will help delay that deterioration.

5 Benefits Of Twists

Yoga twists are powerful poses that involve rotating the spine and torso, offering numerous physical and mental benefits. These movements help improve spinal mobility, aid digestion, detoxify the body, reduce stress, and enhance overall posture.

Benefit 1: Improved Spinal Mobility
Twists help increase the range of motion in the spine, promoting flexibility and reducing stiffness.

Benefit 2: Enhanced Digestion
Twisting poses massage the abdominal organs, improving digestion and alleviating bloating.

Benefit 3: Detoxification
Twists help stimulate the internal organs, aiding in detoxification by promoting circulation and removing toxins.

Benefit 4: Stress Relief
Twists can reduce stress and promote relaxation by opening the chest and releasing tension in the back and shoulders.

Benefit 5: Better Posture
Regular practice of twists can strengthen the muscles around the spine, encouraging better posture and alignment.

8 Modifications for Standing Hand To Knee Twist Pose

Modification 1: Ankle Hold
Hold the ankle with one hand and use the other hand to balance.

Modification 2: Baby Tree Pose
Place the insides of the soles of one foot near the insides of the ankles of the other foot.

Modification 3: Eyes
Close eyes.

Modification 4: Tree Pose
Bring your foot on your thigh (Tree Pose position).

Modification 5: Hand Overhead
Bring hand overhead.

Modification 6: Tree Side Bend
Get in Tree Pose and bend to the side.

Modification 7: Tree Partner
Tree pose with a partner.

Modification 8: Wall
Place your back against a wall.