Adding twists to your Springtime movement practice has many benefits…increased mobility and awareness, a longer, more supple spine and a detoxifying effect. Twists can help to empty the abdominal organs of old blood and fluids, making space for freshly oxygenated, nutrient-rich blood to rush in when you unwind. Spring cleaning!
Try this gentle reclining twist to help you clean out the the old and make space for new:
1 – Recline on your mat with knees bent and feet flat on the floor, hip-width distance apart
2 – Lift your hips off the mat slightly and shift them an inch or two toward the right
3 – Keeping your knees bent, on an exhale, lower your knees slowly toward the floor on the left side
4 – With shoulder blades on the floor, extend the arms straight out to make a “T”
5 – If comfortable for your neck, take the gaze over the right palm, otherwise, keep the neck straight
6 – Breathe deeply here for 5-10 breaths; think about allowing length with each inhale and letting gravity do it’s work with each exhale
7 – When you are ready to come out, on an inhale, first return your gaze to center and then activate your core to lift your knees back to the starting position
8 – Repeat on the other side
Note: For further challenge, feel free to extend the legs straight out once you have come into the twist. The toes reach toward the hand. You should still keep both shoulder blades on the mat.