Reclined Supported Twist
Reclined Supported Twist
I love twists for their ability to remove heaviness from the body. Life has seasons of stagnation and twists help move stuck energy to restore life force.
Twists are useful anytime, but especially in the transition from winter into spring. Our bodies need extra support in waking from winter’s slumber; adding gentle movement encourages the renewing spring energy to flow freely.
I particularly like this Reclined Supported Twist because it’s gentle and requires little energy to hold.
This twist is helpful for the entire spine and upper chest.
It aids digestion and relieves constipation.
It can be done with any firm pillows or supports between the knees to keep the pelvis in a neutral position.
It’s also one of my favorite morning bed stretches–gently opening the body and you already have pillows nearby!
DIRECTIONS
From a reclined position, add support under the head – folded yoga blanket or pillow.
Roll to one side into a loose fetal position. Stack hips, thighs and ankles as well as arms.
Add another support, ideally a bolster or less relaxing is a foam roller, in between the legs.
Take the top arm and open it away from the other. Allow the arms to drape in a ‘T’ shape.
*If keeping the hips stacked irritates your low back, allow the knees to stagger as the arm opens.
Hold for 5 breaths or up to 1-2 minutes. Repeat with the second side.
MODIFICATIONS
If your open arm is suspended in air, try adding props underneath it like a pillow on top of a block.
Think ‘filling the negative space between all body parts and the floor with a prop.’
FOLLOW UP POSES
Always think symmetry after asymmetry! Hug knees to chest and massage low back. Maybe Full Happy Baby. Maybe Stir 2 Pots with the Knees.
BENEFITS
Improves flexibility in the spine
Opens the chest
Massages internal organs aiding digestion
Can relieve mild low back pain
Soothes the nervous system
CONTRAINDICATIONS
Low back pain
SI joint instability
P.S.
Did you know that fascia releases along a spiral line? I’m going to talk about this in depth in a future post.
Namaste,
Catherine & Satya
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Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
