Gentle Reclined Twist

Twists massage the internal organs such as the the liver, spleen, and pancreas, and encourage the fresh flow of blood throughout the body, stimulating the body’s natural detoxification process — imagine wringing out a sponge!

HOW TO:

Begin lying comfortably on the back. Bend your knees in to your chest and extend your arms out alongside the body in a “T” formation, with your palms facing up toward the ceiling.
Inhale here, lengthening your tailbone down toward the ground. As you exhale, drop both of your bent knees over to the right.
Keep your knees and feet close together, and press the backs of your shoulder blades down toward the mat.
Remain in the twist for 5-10 deep breaths.
To come out, use the strength of your core to slowly roll onto your back and hug your knees into your chest. Take a few breaths here and then let your legs fall over to the other side.

A FEW TIPS:

If your knees remain quite a distance away from the ground when twisting, place a folded blanket or towel under your bottom knee for support, or tuck it between your knees if your low back feels strained.
To deepen the twist, try bringing your knees closer to your chest. Directing the knees lower, or higher, will affect where in the spine the stretch is felt. If the knees are higher, this moves the twist to the upper back; lowering the knees moves the twist more to the low back and sacrum.
If one shoulder is floating up away from the floor, place a pillow or blanket underneath to feel supported and avoid straining.
Experiment with turning your head to either side and notice how the sensations change.
Don't force the twist. Try to relax and just let gravity do the work.

*Disclaimer: Always consult your health care provider and obtain clearance before practicing yoga or any other exercise program. Practicing under the direct supervision and guidance of a qualified instructor may reduce the risk of injuries. Not all yoga poses are suitable for all persons. Practicing under the direct supervision and guidance of a qualified instructor, in addition to the direction of your healthcare provider, can also help determine what poses are suitable for your particular case. The information provided in this blog is strictly for reference only and is not in any manner a substitute for medical advice or direct guidance of a qualified yoga instructor. Oly Family Chiropractic Inc. assumes no responsibility or liability for any injuries or losses that may result from practicing yoga or any other exercise program.