Sanskrit: Jathara Parivartasana
This reclined twist will help to increase the flexibility of your spine taking it into left and right rotations (twists). Your lower back, waist and chest will be stretched.. Twists are generally accepted to stimulate your internal organs which is thought to help the digestive system.
A reclined twist will usually be sequenced towards the very end of your practice ahead of relaxation but sometimes it may also be sequenced at the start of class.
How to get into the pose (with a strap):
From Reclined Big Toe pose with the strap around your right foot, take the strap into your left hand.
Bring your right arm to shoulder height and inhale.
Exhale to draw your leg over to the left and turn your gaze to look to the right.
Breathe deeply for about ten breaths then inhale your knee back to the centre and repeat on the other side
How to get into the pose (without a strap):
Lie on your back with your legs away from you, toes pointing upwards.
Inhale to draw your right knee in towards your chest. Bring your left hand outside your right knee and your right arm to shoulder height.
Exhale to draw your knee over to the left and turn your gaze to look to the right.
Breathe deeply for about ten breaths then inhale your knee back to the centre and repeat on the other side.
Remember to create the balance between effort and ease in your pose.
How long to stay in the pose:
From ten breaths on each side to as long as you like
To the side (parsva)
Modifications you can take to make this pose more accessible:
Look straight up instead of turning the head if that feels better for your neck
Contraindications / Cautions:
Do not practice this twist if you have a disc injury
Be careful with this pose if you have a knee injury or are recovering from knee surgery
Be careful with this pose if you have a neck injury