You use a variety of props and position your body so that with minimal effort, you receive the benefits. The idea is to rest in the pose allowing gravity and the props to draw your body into the deep stretches and openings associated with each pose. In this way you are able to welcome all the sensations in the body while resting and nourishing the body-mind at a very deep level.
All of the body’s systems benefit from this deep relaxation.
In the last issue of Trailhead Magazine, I offered an explanation of the third pose, Supported Crescent Moon, in the basic series for Restorative Yoga.
This quarterly issue includes instructions for Reclining Lying Twist.
1) Gather The Items
For this pose you will need:
~ a bolster or stack of folded blankets (2-4), z
~ an eye bag
~ and perhaps a pillow
Twisting poses release tension and blocks along the spine, providing a deep release as the entire spine spirals. This allows the muscles of the back and the sides of the body to soften and gently stretch. The intercostal muscles stretch to bring space between the ribs and open the body for enhanced breathing.
In this supported variation, there is an opportunity to untie all of the knots in the body-mind.
Gently twisting the body allows the mind to unwind, emotional knots in the body can untangle and the natural flow of energy returns. Internal organs enjoy the squeezing and soaking that twists offer.
2) The Practice
Begin sitting with the short side of a rectangular bolster placed at the edge of the right hip, knees bent, feet move to the left so the legs rest on each other.
Take a moment to lengthen the torso before moving toward the bolster. As you slowly move toward the bolster, feel the body lengthen and twist to the right as the hands find the floor on either side of the bolster. With the elbows bending, let the chest touch the bolster and the arms find a comfortable position. Notice the upper back turning toward the right as the knees point to the left, bringing a slight spiral into the spine. The head may be placed with either cheek resting on the support.
Reclining Lying Twist