Reclining twist

(top photo)

Start lying on the back hugging the knees into the chest. Gently drop the knees towards the left. If your shoulders allow it, you can place the arms into a T-shape position or even stretch the right arm up above your head. The height of the knees will determine where you'll feel the stretch in the spine. Higher up will give more focus on the upper spine and having them lower than the hips, the lower spine will receive more of a stretch. 

Turn your gaze towards the right to twist your neck as well. 

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(bottom photo - twisted roots)

A stronger variation is to cross the right leg over the left and if your practice allows - crossing the ankles as well. 

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Another variation is to Crasp one knee and holding that with the opposite hand. Extend the other leg out. Keep your shoulder blades on the floor.

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To exit the pose bring your neck back to neutral. Take the cross out of the legs and slowly roll on to the back. Hug the knees into the chest to release the lower back. Stay in the middle for a minute and repeat on the other side.

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Benefits

• An intense stretch for the whole body: spine, belly, chest, quadriceps, hips and buttocks. 

• Beneficial at the end of your practice, to release any possible unnecessary tension build up in the spine

• Soothes the nervous system 

• Massages the stomach organs 

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Contra indications  / modifications and prop use

• Shoulder issues: Keep the arms below the shoulders

• Pregnancy: Do not twist the upper body but only the legs. Use a bolster underneath the legs to make it really soft 

• Lower back/hernia: Keep the knees lower than 90 degrees

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Alternative pose

Take any of the above variations that works for you or do a seated twist.