The Reclining Twist yoga pose is meant to give you exercise as well as to help you to relax. The relaxation part comes from the fact that you do this pose from a supine position. But you are not inert in this position as in the Corpse pose (shavaasana), as you move your legs to give exercise to your thighs, hips and spine.
This is an easy pose where you do not have to engage your muscles though. You just have to let your posture do the job of stretching and twisting your spine, hips and shoulders. When you are in this position, your abdominal organs also are stretched and nourished improving the secretion of digestive juices and helping digestion.
Those who suffer from acute sciatica, slipped disc or spondylitis should consult their doctor before they go ahead to do this pose. Learning to do it under the guidance of a yoga teacher would make it easier for you to learn to do it the first time itself.
Sit on a yoga mat on your buttocks and bend your legs from your knees. Hold your knees with your hands, and tuck you chin towards your chest. Gradually, lower your back to rest it on the mat. Spread your arms to either side at the level of your shoulders. Alternately bend your arms from the elbows and place your forearms pointing upwards along the mat.
Place the feet at about a hip’s distance away from each other. Lift your right leg and place your right shin on your left thigh, just below your knee. Now while keeping your legs in this position, lower both your legs towards the mat. Your right foot is now resting on the floor. As you do this, ensure that you do not lift your left shoulder off the mat, although the inclination would be to do so.
To help you to hold on to this position, fix your gaze on any point on the ceiling. You may also turn your face towards your left to increase the twist to your spine, when you lower your legs towards your right.
Pause in this position for some time before you repeat these steps after interchanging the position of your legs, and now bending towards your left instead of your right.
Exit this pose by straightening your legs and turning around to push yourself up to come into a sitting position.
Sources:
Beginner Yoga Positions : Reclining Twist Yoga Poses
http://www.youtube.com/watch?v=P2Ief_QdEao
http://www.yogajournal.com/basics/1382
http://www.yogaforbeginnersshop.com/blog/Beginner-Yoga-Positions--Reclining-Twist-Yoga-Poses
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