Lotus Leaf Yoga Beginners Intro Series : part 2
Reclining Twist ( Jathara Parivartanasana )
Reclining Twist is a supine (lying on the back) twist that realigns the spine, massages the abdominal organs and helps to release physical & emotional tension.
Reclining Twist - step by step
From a seated position ease your way gently down onto your back. Take a moment to settle. Start to turn your attention inwards. Slow down and deepen the breath.
Now take your arms out to your side, so the wrists are about level with your shoulders. You can either have palms face up or down, whichever feels best for you, at each stage of your twist.
Lift the feet up off the floor and draw the knees in towards the chest. With your next exhale release the legs down to the right, all the way down to the floor if they’ll go.
Take your right hand to the top of the left knee. You can press down with the hand to help the legs lower a little further down towards the floor.
Lift the head. With an exhale, gently turn to look towards the left hand then lower the head back down. Turn just as much as feels good in your neck today.
Allow the shoulders to release back down towards the floor. Relax the inner thighs, the lower legs and feet. Keep breathing long and slow and deep through the nose.
On your next inhale, take the right arm back to the side and slowly bring the legs back up to centre. With your next exhale release the legs down to the left, all the way down to the floor if they’ll go. And repeat on the other side.
On an inhale bring the legs back to centre. Drop the feet back down to the floor. Bring the arms to your sides and just pause there for a moment.
And gently rock up to sitting from your Reclining Twist.
If the pose seems too intense, place a block, folded blanket, towel or pillow under your legs for support. Work things so you have a comfortable challenge that feels just right to your body, on any given day.
While you are lying on your back it's nice to make the most of the opportunity to enjoy other beautiful supine postures! Here are some examples:
Take special care in a Reclining Twist if you have...
How does a Reclining Twist make you feel?
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