Reclining twisting asana variations

Reclining twisting asanas are known to be the most helpful in providing relief for low back pain and improving hip mobility. In this article, I will be discussing a few variations of the reclining twisting poses.

I hope you will enjoy practicing with me using the video.

“Windshield wiper” twist

Reclining Windshield wiper

1. Lie down on your back and relax for a few breaths.
2. Bend the knees and position the feet on the corresponding edge of the mat.
3. Without moving the feet, roll both the knees together toward the left. Pause briefly and then roll the knees to the right.
4. Repeat the above movements 5-6 times on either side.
5. Relax for a few breaths.

“Windshield wiper” variation

Windshield wiper variation

1. Begin by keeping your feet on the edge of the mat. Drop both the knees to the left side of the body.
2. Lift the left foot up and position it on top of the right knee. Maintaining very light pressure with the foot on the knee, guide both the knees toward the floor.
3. Hold the position for 5-6 breaths. Then bring the knees back to the center and pause briefly.
4. Switch over to the other side and roll both the knees together to the right side of the body.
5. Lift the right foot and position it on top of the left knee. Maintaining very light pressure with the foot on the knee, guide both the knees toward the floor.
6. Hold the position for 5-6 breaths. Then bring the knees back to the center and relax.
7. Repeat the above moves one more time on either side. When done, relax for a few breaths.

Twisting with the knees together

Reclining twist, knees together

1. Bend the knees and bring the feet closer to the buttocks. Keep your feet close to each other.
2. Keep the arms in line with the shoulders in a “T” position. Slowly, begin to roll both the knees together to the left side of the body. Keep the knees completely glued to each other. Also, try to keep the knees close to the chest and feet close to the buttocks.
3. Place the left hand on top of the right knee and without pulling the knees actively down, allow the hand to gently guide the knees closer to the floor. Maintain the position for 5-6 breaths.
4. Bring the knees back to the center. Pause briefly and then roll the knees to the right side of the body. Keep the knees completely glued to each other. Also, try to keep the knees close to the chest and feet close to the buttocks.
5. Place the right hand on top of the left knee and without pulling the knees actively down, allow the hand to gently guide the knees closer to the floor. Maintain the position for 5-6 breaths.
6. Bring the knees slowly back to the center. Stretch the legs straight on the mat and relax for a few moments.

Reclining twist, Garudasana (Eagle pose) variation

Reclining twist, Eagle pose variation

1. Lie on the back. Bend the knees. Position the right thigh on top of the left thigh. Wrap the right leg around the left so the right big toe comes on the other side of the ankle.
2. Keep the arms on a “T”. Begin to roll the knees to the left side of the body. You may use the left hand to gently guide the knees toward the floor. Keep the right shoulder firmly on the ground and look over the right shoulder.
3. Hold the position for 5-6 breaths. Come back to the center and repeat the same move on the other side.
4. Finally, come back to the center and relax.

Supta Matsyendrasana (Reclining Matsyendrasana)

Supta Matsyendrasana

1. This asana is also known as the “Udarakarshanasana” which literally means the “asana that stretches the abdomen”.
2. Begin by keeping the legs straight on the mat and the arms in a “T” position. Position the sole of the right foot flat on the left knee. Place the left hand on the right knee and begin to gently guide the knee toward the floor on the left side of the body.
3. Keep the right shoulder firmly pressing into the ground. Gently turn the neck to look over the right shoulder.
4. Roll the right hip as much as possible. Maintain a gentle effort to guide the knee to the floor. Hold the pose for 5-6 breaths.
5. Slowly come back to the center. Repeat the same move on the other side.
6. Finally, come back to the center, stretch the legs out and relax in the Shavasana for a few moments.

Benefits

• Increase the flexibility and range of motion in the spine.
• Alleviate pressure and tension in the lower back.
• Nourish the spinal disks by encouraging blood flow.
• Lengthen and realign the spine, promoting better posture.
• Stretch and open the hips and make them more flexible.
• Stretch the back, chest, shoulders, and neck.
• Alleviate both upper and lower back pain.
• Stimulate the abdominal organs and improve digestion.
• Gently massage the abdominal organs – liver, pancreas, intestines – which can help to improve digestion and reduce bloating.
• Encourage fresh blood flow to the digestive organs, improving their function.
• Stimulate the abdominal organs which can aid in detoxification.
• Calm the nervous system and promote relaxation. 

Contraindications

• Recent spinal injury or surgery. 
• Herniated discs.
• Severe back pain (as mentioned above, reclining twists can alleviate mild back pain).
• Knee of hip injuries.
• Key guideline: if you experience pain or discomfort, you should stop the pose immediately.