Marichyasana 3 (Marichi's Twist), Variation
Twists correct the imbalance between the right and left sides of the body and add power by strengthening and opening the upper body.
Directions:
Sit on the floor with your legs straight out in front of you. If your lower back rounds, sit on a folded blanket. Bend your right knee in and put your foot on the ground. The right knee will point directly up at the ceiling.
Cup the right fingertips on the floor behind you. Lift the spine. Inhale and reach your left arm up to the ceiling. Exhale and twist to the right. Place your left elbow on the outside of the right knee. Press the elbow into the knee. Turn your gaze over your right shoulder. Hold for 30 seconds to one minute breathing evenly. Switch sides.
Gomukhasana (Cow Face Pose), Variation
This pose targets rotator cuff areas made tight by overhead serving.
Directions:From a standing position, place a yoga strap or towel over your left shoulder. Inhale, bend your right arm, and press the forearm into the hollow of your lower back. Take hold of the strap with the right hand.
Inhale and stretch your left arm up, palm facing forward. Exhale and bend the left elbow and take the left hand to the strap. Inch the hands toward each other. Keep the navel drawing in toward the spine and try not to round the lower back. If possible, join the fingers. Hold for 30 seconds to one minute breathing evenly. Switch sides.
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