Seated Spinal Twist In A Chair (Bharadvajasana)

Type : Seated

Justification : Twist, restorative twist

Complimentary Posture :  self-complimentary,  Malasana in a chair.

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The Gate Pose (Parighasana) As It Resembles The cross Bar Of A Gate

Type : Sitting (from starting point)

Justification : Hip opener and lateral bend

Complimentary posture :  self complimentary as the lateral movement helps to counter-balance lateral twist extensions. Can be practiced before Uttitia Trikonasana or Uttita Parsvakonasana.

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Head To Knee Pose (Janu Sirsasana)

Type : Sitting

Justification : Hip opener, hamstring, inner thigh stretch. spinal and arm stretch

Complimentary posture :  Virasana,  purvottanasana

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Universal Spinal Twist : Supta Matsyendrasana or Jathara Parivartanasana

Type : Supine

Justification : twist, restorative twist

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