How to Do Restorative Spinal Twist Pose

Restorative spinal twist is a great posture to help relieve tension in the back, neck and shoulders. Using a yoga bolster or cushion gives you a different stretch then just doing spinal twist on the floor. Using a bolster or cushion for support, you can let go of any muscle tension and let yourself go deeply into the posture.

Difficulty: Easy

Instructions

Things You'll Need:

• A yoga bolster, pile of blankets or couch cushion

1. Sit on the floor and place a pile of blankets, a couch cushion or yoga bolster the long way beside you on the right. Do not sit on the cushion. Your knees are bent, and you are sitting on your right hip.

2. Turn from your waist to face the cushion and place one hand on each side of the cushion. Gently lower your self down so you are lying on your stomach over the cushion.

3. Bring your arms out to the side in a T position with your palms facing the floor. Your knees can remain bent or they can be straighter.

4. For a gentler stretch turn your head so you are facing your knees. For a deeper stretch turn your head so you are looking away from your knees.

5. Focus on taking deep belly breaths and with each exhale allow your body to relax more deeply into the pillows and cushion. Hold for as long as is comfortable.

Resources

• Yoga Journal
• Restorative Yoga