LYING DOWN TWIST

Beginner Pose - LYING DOWN TWIST

(Natrajasana)

This supported spinal twist gently squeezes the abdominal organs, releasing stored toxins. This posture also helps to mobilise and release tension for people with tight lower backs.

How To Perform

• Lie flat on your back on the floor.
• Press the lower back into the floor and lengthen the spine.
• Open the arms to a T, palms down on the floor.
• Draw the chin into the chest, allowing the back of the neck to lengthen.
• Relax the shoulders away from the ears and bring both knees towards the chest.
• On an exhalation drop both knees together towards the right.
• Keep both shoulders in contact with the floor and turn your head and gaze to the left staying for 5-10 breaths.
• Inhale as you bring the knees into the chest and exhale as you drop the knees to the opposite side.
• This can also be used as a restorative posture by staying in it for up to 5-minutes on each side.