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POSES DIRECTORY
TWISTING POSES
RECLINING AND RESTORATIVE
Reclined Twist
Reclined twist is a relaxing posture that stretches the spine and shoulders. It also tones the lower back and opens the hips and chest. It's a great cool down poses after an energetic yoga flow.
Sanskrit: jathara parivartanasana
Drishti: forward or upward
Counterpose: happy baby, wind removing, savasana
Materials
- Yoga mat
Instructions
- Lie on your back with both legs extended.
- Draw your knees up into your chest and wrap your arms around your legs. keep your knees and feet close together.
- While keeping the knees drawn to the chest, sweep your arms out to the sides. Turn your palms upward.
- Inhale and take your knees to the left, then turn your head to the right. Exhale as you extend from the pelvis up through the top of your head. Press your shoulders back into the floor and draw the shoulder blades onto your back.
- Hold for several breaths. Inhale, bring your knees and head back to center, and repeat on the other side.
Notes
Modifications: Place blankets on your side, right under the knees for extra support if needed. You can also change leg positions for more variation such as crossing the legs before lowering them to the side.
Preparatory poses: cat and cow, gentle twist, revolved chair
Follow-up poses: savasana, easy pose