POSE FOUR
Windshield Wiper
These gentle twists are calming to the nervous system and supportive for spinal mobility.
Return to Reclined Mountain Pose before and after each pose.
A
Stabilize
Begin with both knees bent and your feet flat on the floor.
Gently draw your knees together to rest on each other,
Hold this inward spiral position for about a minute to activate your inner thighs and ground your pelvis.
B
Action
Open your knees slightly.
Slowly guide both knees toward the right side of your mat.
Then guide them toward the left side.
Move them back and forth like windshield wipers about 5-10 times.
Keep the movement gentle.
There’s no need to push or force the range of motion. Always be where you are.
C
Deeper Action
Pause with both knees falling to the right.
Hook your right foot over the top of your left thigh for a gentle twist and deeper hip stretch.
Press your hips down into the mat and hold for 15–30 seconds.