Reclined Twist Pose

My go-to pose before Savasna, a juicy twist helps to bring your mind and body back to center. A supine twist can also get out any final kinks or stretches you or a student might need before fully coming into a still, restful posture.

Table of Contents

Get into Reclined Twist Pose Step-by-Step

Begin lying on your back with your feet planted on the mat.
Shift your hips to the right edge of your mat.
Hug your knees into your chest.
Open your arms wide into a T shape.
Let your legs fall heavy towards the left. Keep both shoulders on the mat.
Option: Let your gaze fall in the opposite direction of your knees. Look towards your fingertips.

Benefits

Physical: Balances the spine by bringing it back to neutral. Massages the internal organs and is said to aid in restoring the nervous system.
Energetic: The Urinary Bladder and Gallbladder meridians are stimulated by the twist itself. If arms are extended up then the Heart, Lung, Small Intestine, and Large Intentine meridians are also stimulated.
Emotional & Mental: A very balancing pose because it is done on both sides and because it targets the spine and realigns the center of the body. The first three chakras, the root, sacral, and solar plexus are activated in a supine twist, making it an extremely grounding pose.

Contraindications

If there is any tingling in the arms, lower them.
For any back pain or discomfort, use a prop under your leg(s) or move your knees closer or further away from your torso. This depends on where the discomfort is, do what feels best.
If pregnant, you may do a seated twist or deer pose.

Variations

Single-Legged Reclined Twist: Draw your right knee into your chest. Extend your right arm out to the side and use your left hand to guide your right leg across your body. Your left arm may extend out into a T shape or stay resting on your right thigh. A block may be used under your thigh or knee to bring the ground closer to you.
Twisted Root: Begin with your feet on the mat. Cross your right leg over your left to form eagle legs. Option to hook your foot behind your calf if it’s accessible for you. Let your legs fall to the left, and keep the cross.
There are various ways to support yourself in a reclined twist. For any variation, you may place a block or bolster under your knee if it doesn’t touch the ground. If your legs are together, a block between your legs may feel more comfortable.
If your shoulder lifts off of the ground, you may place a folded blanket under your shoulder to help ground your upper body.
Guiding your knees closer or further away from your torso will change where the sensation lands in your back. Do what feels best.
Both or a single arm (the arm opposite of the direction the legs are twisted) may reach up towards the top of your mat.