- Improves mobility and flexibility of the spine
- Stretches major and minor pectoral muscles
- Provides deep stretch to tensor fascia lata (outer thigh)
- Twist to waist and spine
- Increases circulation and fluid dynamics of discs and lumbar region
- Fosters relaxation and restful breathing
- Opens hips and thighs
- Relieves and softens iliopsoas (inner groin)
- Releases sciatica
- Lumbar injury, disc herniations
- Hip/sacroiliac trauma
- Begin in PARTIAL RECLINE, feet on a bolster or prop with arms to the side, palms up.
- INHALE, arms out in “T” position, place a small pillow or folded blanket under head.
- INHALE, cross the right knee over left knee, with ankle to the outside of the left thigh.
- Take the right ankle with the left hand to begin the release of any muscle tension.
- Stay here until there is a release and you are ready for the twist.
- EXHALE, right knee over to the left into a twist and onto a supporting yoga prop.
- Make sure shoulders remain parallel to the ground with the head facing straight up.
- Stay and breath for at least 10 breaths or longer. Allow the exhales to lengthen so to deepen into the twist. and to continue to release tightness.
- INHALE, bring the hand to knee and help legs back up and return to center.
- EXHALE, extend legs over the bolster and then repeat on another left side.
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