Sanskrit name : Jathara Parivartanasana
How to affect the quality of your day with a reclining twist! Breathing long and slow and deep in the Reclining Twist feels lovely. You just wring yourself out, like a dishcloth. Unwinding, you feel rinsed, relaxed and refreshed. You could set an intention ( or 'sankalpa' ) to create any one of the subtle benefits of this pose through your practice today...
With Reclining Twist you can...
Just enjoy it :-)
Invite a release of physical, mental and emotional tension
Lengthen, relax, and realign your spine
Stretch the muscles of the back and buttocks
Massage your back and hips
Massage your abdominal organs
Strengthen your abdominal muscles, as you lower your legs to the floor
Increase the flow of fresh blood to your digestive organs and stimulate the digestive system
Neutralize your spine between backbends and forward folds
(Possibly?) help to rehydrate your spinal disks
Feel free to stay as long as you like in the pose. Just make sure that you balance each twist to the right with a twist to the left
Keep the thighs at a 90 degree angle to the torso or less
Allow the chest to open an expand as the shoulder comes back down towards the floor
Allow the face and neck to relax
You can try drawing the heels together in the pose to stretch the outside of your top thigh
Your body - your yoga
Different bodies respond differently to different poses.
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.
Cautions Take special care in a Supine Twist if you have...
Back pain, back injuries, degenerative disk disease
Recent or chronic injury to your knees or hips
Listen to the body and respect what it's telling you. Be ready to ease up or come out of a pose at any time if you need to.
A light & easy start to practicing yoga at home
1. Yoga Breathing 2. Reclining Twist 3. Knee Strengthener 4. Eye of the Needle 5. Cat Pose 6. Downward Facing Dog 7. Standing Forward Fold 8. Mountain Pose 9. Lateral Half Moon 10. Triangle Pose 11. Warrior I 12. Extended Side Angle 13. Tree Pose 14. Cobra 15. Pigeon Pose 16. Reclining Leg Stretch 17. Half Spinal Twist 18. Seated Forward Fold 19. Relaxation Pose 20. Meditation