Reclined Spinal Twist

Question 1

Purpose

Answer 1

Releases tension from your spine, especially behind your stomach and heart

Question 2

Benefits

Answer 2

• Gently massages internal organs
• Neutralizes upper spine after backbend

Question 3

Getting Into The Pose

Answer 3

• Lie on your back, bring your knees to your chest
• Spinal twist your knees to the left, stack your big toes
• Bring your arms out below your shoulder height
• Slide your left wrist to touch left knee to create a right angle at hip crease, see toes poke out bend your knees
• Both hands angle down in a V shape below shoulder height
• Inhale your knees to center, exhale spinal twist to your right
• Slide your right wrist to touch right knee to create a right angle at hip crease, see toes poke out beyond your knees
• Both hands angle down in a V shape below shoulder height
• Drishti - Turn head in direction of knees, or move where it feels good, soft gaze towards toes or close eyes

Question 4

Transition

Answer 4

• Bring your left arm to the right, lie on your right side body
• Roll onto your belly, stack your hands, rest your forehead on your hands
• Tuck your right toes under, lengthen the front of your right hip crease, untuck your toes
• Tuck your left toes under, lengthen the front of your left hip crease, untuck your toes
• Take a few breaths into your low belly, back

Question 5

Alternatives & Variations

Answer 5

• For tight hips/lower spine - place block under bottom leg, or between legs
• Bend elbow and rest hand in hip crease if shoulder is pulling
• Knees floating off mat - place a towel or block between upper thigh bones
• Arching low back or ribs flared - left knees to hip height or toward chest, soften ribs down
• Chin extended upwards and shortening of the cervical neck - place folded towel under head to meet the tension, avoid over propping

Question 6

Joints Affected

Answer 6

Upper spine

Question 7

Recommended Hold Times

Answer 7

• 1 minute each side