Restore from St. Paddy’s Day

Hope everyone had a fun and safe St. Patrick’s Day yesterday. Whether you partied and need to recover or would just like to add a gentle supportive pose to your yoga repertoire, a supported twist may be just what you need.

Holiday-Yoga-Supported-Twist

Image from Natural Awakenings

Supported Spinal Twist

Getting into the Pose:

  • Build a support with bolsters/blankets with or without blocks underneath
  • Use blankets under shoulders/legs and/or between legs
  • Sit next to a bolster with hips on the floor, one hip next to the bolster, and legs relaxed away from the bolster
  • Turn the torso so you face the bolster and let hands come to a rest on either side
  • Lengthen through the spine and drape your torso over the bolster

Modifications:

  • Knees closer to chest, intensifies the stretch in the lower back
  • Arms extended stretches armpits and shoulders
  • Turning the head away from the knees intensifies the stretch in the neck; turning the head toward the knees can be more gentle

Being There:

  • Relax space between shoulder blades
  • Exhale, release into twist
  • Inhale, create space
  • Feel the body lengthen over supports
  • Breathe quietly
  • Hold for 3 to 5 minutes per side

Benefits:

  • Relieves stress in backs, sides
  • Stretches muscles between ribs
  • Enhances breathing

Coming Out:

  • Bring hands under shoulders
  • Inhale come up

 

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About unfold-yoga

Debra is a yoga teacher and practitioner. See class schedules on unfold-yoga.com and follow on Twitter @unfoldyoga and Instagram @debraunfoldyoga.

Posted on March 18, 2017, in Asana, Restorative Yoga, Yoga. Bookmark the permalink. Leave a comment.

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