If there is any discomfort in the neck, place an additional pillow, zafu, or rolled towel to support the head. With the head turning to the right, the twist is deeper.
REST on the bolster.
FIND THE BREATH and begin to follow the flow of the inhalation and exhalation.
LET THE BREATH MOVE into the upper back, noticing places that may be tense or tight.
SOFTEN THE SPACE between the shoulder blades.
With the inhale, feel the inner space expand and soften. Each exhale reminds the body to release into the twist. Allow the body to become longer and longer as gravity draws it deeply into the support. Let the breath be natural and effortless.
This pose needs only a brief time (1-2 minutes) on each side to be effective. Move out of the pose carefully; first turn the head in the same direction the feet are resting for a breath or two. Place the palms on the floor and gently press down to lift off of the bolster. Allow the body to sit briefly before moving to the other side. When the pose is completed on the second side, rest briefly before returning to a seated position.
Twists benefit the circulatory system and internal organs as well as the musculoskeletal system. They have a cleansing and refreshing effect on internal organs and glands. Additionally, twists help maintain the health of discs and joints on the back of the spine.
Remember, do not remain in this or any pose if you have any discomfort. It is crucial that the body be comfortable for you to relax, rejuvenate and experience Restorative Yoga as it is intended.
Each time you practice is a unique experience. Here are some suggestions for getting started:
Take a few moments to lie quietly in a supine position (Shavasana or Corpse pose). Notice how you feel. Refreshed and energized, continue moving through your day with a grateful heart.
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