Twists are one of the great secrets of yoga. The relaxing twist I am teaching you today:
- Stimulates your liver, gallbladder, spleen and pancreas as well as your intestines and kidneys, improving your digestion and detoxification systems.
- Increases the range of motion and mobility of your spine.
- Relaxes your nervous system, lowering your stress level.
- Improves you circulation, increasing the flow of blood and lymph.
- Can help unwind scoliosis.
- Tones your oblique muscles, strengthening your core.
- Quiets your mind, moving you towards a meditative state.
I like reclining twist with a yoga bolster because you can relax completely and allow your body to unwind at its own pace.
Here’s how you do this pose:
- Place a yoga bolster on a yoga mat or soft, cushy carpet.
- Sit on the floor next to your bolster. Let’s start with your right hip directly next to the short end of the bolster.
- Stack your legs, knees and ankles on top of one another.
- Bring your left foot on top of the middle of your right foot.
- Gently turn your upper body towards the bolster.
- Grab hold of your elbows and make a pillow with your forearms.
- Rest your forehead on your forearms.
- Breathe! This is a great pose to practice yoga breathing exercises. If you would like to learn how, you can watch my FREE videos at this link.
- Time yourself. Because this is a pose that you will want to repeat on the opposite side, make sure to keep track of how long you spend so that you can repeat the pose on the other side for an equal length of time. You could stay here for 5 minutes.
- Repeat on the opposite side for an equal amount of time.
I use all variations of twists when I am practicing yoga therapy with clients who suffer from scoliosis.
In such cases, it is important to figure out whether to hold the twist an equal length of time or to spend more time on one side than the other to unwind that person’s spine.
Because your scoliosis will be unique to your body, no blanket prescription can be made.
Using a bolster allows you to feel completely supported, not just physically but also mentally and emotionally.
Reclining twist is the eighth pose in my sequence of restorative yoga with a bolster. You can read the entire sequence at this link.
If you would like to learn more, call 678-612-8816 or email firstname.lastname@example.org to set up an appointment. I will organize the bolsters and blankets for you so your entire experience is totally luxurious and relaxing.
To join our regular yoga classes or set up an appointment for private instruction, please email email@example.com or call 678-612-8816. I’ve now taught yoga for 25 years.
Yoga classes meet every Tuesday and Thursday evening, 7:30 to 9 p.m. and Thursdays from 11 a.m. to 12:30 p.m.