Reclined Twist
Maya - Pose Assistant
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Benefits
Reclined Spinal Twist gently rotates the spine while stretching the back muscles, glutes, hips, chest, and shoulders. It massages abdominal organs, aids digestion/detoxification, relieves stress, calms the nervous system, and improves spinal mobility.
Practice Guide
Lie on your back. Draw both knees into your chest.
Extend your arms out to the sides in a 'T' shape, palms facing up or down.
Exhale, and drop both bent knees over to your right side, keeping knees stacked or close together.
Try to keep both shoulders grounded on the floor.
Turn your head gently to look over your left shoulder (opposite direction of knees), if comfortable for your neck.
Relax into the twist, breathing deeply. Hold for several breaths.
Inhale, engage core slightly, bring knees back to center. Exhale, repeat twist on the left side.
Return to center, hug knees to chest.
Modifications
Place a block or blanket under the bent knees if they don't comfortably reach the floor.
Place a block or blanket between the knees for comfort.
Keep only the top knee bent and crossed over, extending the bottom leg straight.
Keep both knees bent but allow them to separate slightly.
Vary arm positions: cactus arms (elbows bent 90 degrees), or keep one arm resting alongside body.
Keep gaze towards ceiling if turning head causes neck strain.
Safety Notes
⚠Sacroiliac (SI) joint instability or pain (modify twist depth, support knees)
⚠Serious spinal conditions (herniated disc - ensure twist is gentle and pain-free, consult doctor)
⚠Recent abdominal or back surgery
Anatomy
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.