Reclined Spinal Twist

How to

1. Begin by lying on your back with your legs extended and arms resting alongside your body.
2. On an exhale, bend your knees and draw them towards your chest, keeping your feet flexed.
3. Extend your arms out to the sides at shoulder height, palms facing down, forming a 'T' shape.
4. Inhale deeply, and on your next exhale, gently lower your knees to the right side, stacking them on top of each other.
5. Turn your head to the left, looking over your left shoulder, maintaining a gentle twist in your spine.
6. Keep both shoulders grounded on the mat and breathe deeply, allowing your body to relax into the twist.
7. Hold the pose for 5-10 breaths, then inhale to bring your knees back to center.
8. Exhale and lower your knees to the left side, repeating the twist on the opposite side.
9. To exit the pose, bring your knees back to center, hug them to your chest, and then extend your legs back to the starting position.

Benefits

• Increases flexibility and mobility in the spine.
• Gently massages and detoxifies the abdominal organs.
• Reduces tension in the lower back and hips.
• Promotes relaxation and stress relief by calming the nervous system.
• Encourages mindful breathing and enhances body awareness.

What next

• Watch practice videos
• Practice — Move
• Find a teacher