Reclined Spinal Twist Pose

Benefits: Reclined spinal twist pose relaxes the lower back and gives a gentle massage to the inner organs.

Lie on your back on your mat. Bend your knees in towards your chest. Relax your arms out to the sides and rest them right on the floor.

Take your knees over to one side. The top one might be resting on the bottom or they may not even touch. Relax. Feel the stretch in the lower back. Hold for 3-5 breaths.

Roll the knees up and over to the other side. Exhale as you twist into the stretch then breathe normally as you relax into it and hold. Attach your breath to the movement when you switch sides: Inhale to come up and exhale over to the other side. Hold and breathe.

Precautions: For people with back injuries; if this is uncomfortable in your lower back keep your toes on the floor when transitioning to the other side and then take your knees over as much as comfort will allow. Use a folded blanket or pillow under the knees for comfort and to decrease the range of motion.

From reclined spinal twist move into Happy Baby pose to increase flexibility in the inner hips.