POSE NINE
Gentle Supine Twist
You will need a block, bolster, or blanket for this pose. This twist softens the spine and helps the whole body unwind.
Return to Reclined Mountain Pose before and after each pose.
A
Stabilize
From Recline Mountain Pose, give your right leg a big hug.
Keep the back of the shoulders and head resting comfortably on the mat.
B
Action
With your left hand, slowly, guide the right knee over your left hip.
Place a pillow or block under the right knee if it doesn't reach the floor.
Extend the right arm out to like a “T”.
Keep breath soft and steady, allowing the body to settle into the twist without pulling or forcing.
Hold for 30–60 seconds, then return to center and switch sides.
C
Deeper Action
Turn your head the opposite direction of the knees.
On the inhale lengthen the spine. On the exhale deepen the twist.