Poses >> Reclining Spinal Twist (on bolster)

Reclining Spinal Twist on Bolster (both sides)


This pose relieves stress in the back muscles and those along the sides of the body, also helping to stretch the intercostals (the muscles between the ribs). If you have disc disease or chronic sacroiliac problems, proceed carefully.

1. Sit on the floor with your knees bent and feet on the floor. The bolster is directly behind you, flat up against your lower back. The outside of the right leg falls to the floor and the left knee rests on top, or you can open the legs, whichever feels more comfortable.
2. Lift up out of your waist and turn your whole body towards the right (same side as your knees).�
3. Turn to your right and put your hands on the floor, one on either side of the bolster.
4. Lengthen out as you twist toward the bolster. Lengthening out one vertebra at a time, extend your torso over the bolster, leaning on it until it supports your weight.�
5. Your upper back moves away from the knees, giving a light twist to the vertebral column.�
6. To increase the twist, turn your head away from the knees. If this feels like too much, either rest your head on the bolster, or turn your head back toward the knees. You may want to place a single folded blanket under the torso for support.
7. Let the legs be relaxed and the entire “S” curve of the spine soften.
8. Take a few slow deep breaths. Relax the space between your shoulder blades. Use each exhalation to allow the weight of the body and the twist of the torso to release into the bolster. Let yourself feel longer and longer over the bolster, and increase the twist base upon this feeling of elongation. Breathe quietly. Stay on each side for at least five minutes.�
9. To move out of the pose, quietly use your arms to come up slowly. Pause for a couple of breaths before moving to the other side.



Video and Text by Yogamates Featured Teacher: Ashley Turner