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TRX Yoga Hinge / Twist
Eka Pada Adho Mukha Svanasana [Three legged dog]
​
Adjustment
Fully shortened
​
Position
SF
​
Start
​Start in Virabhadrasana III
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Movement
-
Bend upper knee to 90 degrees, foot flexed to
face sky -
Rotate to stack upper hip over bottom hip
-
Shoulders square to floor
​
Return
Press hands into cradles and stand up
Marichyasana [Spinal twist]
​
Adjustment
Mid-calf
​
Position
GF
​
Start
Sit with legs extended, ankles in cradles, arms by
sides, palms press into floor by hips​
​
Movement
-
Press down through both feet.
-
Bend one knee, twist other elbow to outside of knee
-
Lift chest, gaze over shoulder
-
Press knee into arm and back hand into floor
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Return
-
Release twist; return both hands to floor; extend legs
-
Repeat on other side
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