How to do the Reclining Twist Pose in Yoga

The reclining spinal twist pose in yoga works to release tension held deep within the hip joints, stretches the hamstrings and both massages and tones the muscles and organs of the abdomen. Using only the weight of your own body, the reclining twist uses virtually no muscular energy and is a great ending pose for the cool down of your yoga routine.

Difficulty: Moderately Easy

Instructions

1. Begin the reclining twist pose by lying flat on your back on your yoga mat. Extend your legs in front of you with your feet about hip-width apart. Spread your arm out to the sides so that your body makes a "T" shape. Rest your hands palm down on the mat.

2. Bend your knees, bringing them up together with your feet resting flat on the floor. Lift your right foot and set your ankle of your left knee, allowing your right knee to relax to the side.

3. Inhale deeply and on your exhale, relax your hips and allow your legs to fall to the left side. Your right foot should rest gently on the floor. Keep your hips and shoulders as much on the ground as possible. Gently roll your head to the right to accentuate the reclining twist, and hold the pose for at least two deep yoga breaths.

4. Bring your legs back to center on an inhale. Release your right leg and then extend both legs out straight again. Repeat the pose on the opposite side.

Tips & Warnings

• If you have bad knees, it is recommended that you support your knee with your hand when placing it on your opposite knee.

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