Reclined Spinal Twist
Illustration by @Rroco88 (click to enlarge)
Begin by lying on your back on your mat. Bring your left knee up to your torso, you can squeeze it to your torso for an added stretch first and then loosen it. Bring it over to the right side, while allowing your back to be relaxed. You might need to slide your right hip to the left side by a few inches to allow your back to be in a straight line from your neck to your right leg. The right leg can be straight, or bent as shown in the illustration above.
Place your right hand over your left knee to gently increase the stretch, and have your left arm outstretched to the left. Allow your head to look to the left side to increase the stretch. If the knee of the upper leg can’t reach the bed (or floor if you are doing this on your mat), then let it hang, or place a pillow (or bunched up blanket) under it.
Do for the same amount of time on each side, breathing long and deep or at your regular pace until you are more accustomed to the stretch.
Benefits: This pose gently aligns the vertebrae in your entire spine, expands the lungs, and aids your digestive organs.
Illustration by @Rroco88 (click to enlarge)
Begin by lying on your back on your mat. Bring your left knee up to your torso, you can squeeze it to your torso for an added stretch first and then loosen it. Bring it over to the right side, while allowing your back to be relaxed. You might need to slide your right hip to the left side by a few inches to allow your back to be in a straight line from your neck to your right leg. The right leg can be straight, or bent as shown in the illustration above.
Place your right hand over your left knee to gently increase the stretch, and have your left arm outstretched to the left. Allow your head to look to the left side to increase the stretch. If the knee of the upper leg can’t reach the bed (or floor if you are doing this on your mat), then let it hang, or place a pillow (or bunched up blanket) under it.
Do for the same amount of time on each side, breathing long and deep or at your regular pace until you are more accustomed to the stretch.
Benefits: This pose gently aligns the vertebrae in your entire spine, expands the lungs, and aids your digestive organs.