Pose of the Month: Knee Down Twist (January)
Interested in releasing your spine and hips at the end of a long day? If so, you might enjoy the knee down twist.This reclining twist is a restorative pose that lengthens and strengthens the spine, stretches the outer hips and stimulates internal detoxifying processes, all while the body rests.
Benefits of knee down twist:
Encourages spine mobility
Stimulates circulation to your digestive organs and helps remove toxins
Alleviates pain and stiffness in your lower back, spine and hips
Stretches your chest, shoulders and upper back
Massages the abdominal organs and strengthens the abdominal muscles.
Provides deep relaxation.
Step by step guide:
Begin by lying on your back. Exhale as you press your lower back lightly into the floor.
Open the arms straight out to the side in one straight line with your shoulders (like a letter T) with palms facing down for support.
Bend your right knee and place your foot on the ground.
Shift your hips over to the right, so that your hips stay more in line with your shoulders once you are in the twist.
Exhale to drop your knee over to the left side of your body to twist.
Engage your core muscles to support your lower back.
Flip your palms face up to help keep the shoulders relaxed.
Make sure that both of your shoulder blades are touching the ground, even if that means your knee does not fully touch the floor.
Close your eyes and relax as you hold this twist for several breaths.
Repeat the pose on the other side.
If your knee is elevated off the ground, try placing a block, bolster or blanket underneath it.
Experiment with getting into this pose from laying on your stomach eg. bending your right knee out to the side, thread left arm underneath the right then twist from your upper body so your chest faces the ceiling and your arms stretch out to the sides.