Supported Twist

How to

1. Begin seated on the floor with legs extended in front of you.
2. Bend your knees and place your feet flat on the floor, hip-width apart.
3. Place a bolster or a folded blanket beside your right hip.
4. On an exhale, twist your torso to the right, gently lowering your torso over the bolster.
5. Rest your chest and head on the bolster, turning your head to the right or left, as comfortable.
6. Allow your arms to relax by your sides or wrap them around the bolster for support.
7. Focus on deep, slow breathing, allowing your body to relax into the twist with each exhale.
8. To exit, gently press into your hands to lift your torso back to center and repeat on the other side.

Benefits

• Gently stretches the spine and shoulders, promoting flexibility.
• Helps relieve tension in the lower back and hips.
• Encourages relaxation and stress reduction by calming the nervous system.
• Aids in digestion by gently massaging abdominal organs.
• Promotes mindfulness and enhances breath awareness.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher