Gentle Seated Twists

Spinal rotation can be key in keeping back pain at bay, if it is done safely and carefully. This week we will work first to open up the spaces between the ribs, then focus on gentle spinal rotations, always done within comfortable range of motion. If you have a sensitive back or osteoporosis, be careful not to pull yourself aggressively into the postures, rely instead on the obliques, your criss-crossed abdominal muscles that enable rotation of the trunk. 

Watch video

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Supported Lateral Bend
Salamba Chakdrasana

Lie on the side with a bolster or rolled blanket under side ribs and a second bolster to support the head Extend bottom arm between the two bolsters. Begin with both knees bent then try extending top leg in line with the rest of the spine. Raise the top arm overhead and support with the head bolster. Breathe into the rib cage that faces the ceiling. Rest 3-5 minutes per side.
Therapeutics: Opens both sides of thoracic region increasing breath capacity

• Video instruction available

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Reclining Supported Twist
Salamba Jathara Parivartanasana

Lie on back with knees bent and feet on floor. Shift hips to the left a few inches from center. Draw the knees into the chest and release legs to the bolster on the right. You may use right hand to hold down outside of left knee. Reach left arm back to floor and turn head to the center or to the right.
Hold for 1-3 minutes, then bend knees and draw them up to center, change sides. 
Therapeutics: Broadens back of pelvis, stretches outside of legs, gently compresses the abdominal organs ​

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Bharadvaja's Pose
Bharadvajasana

Draw feet to left side of pelvis, knees stay in front of torso. Try to press left hip towards floor as you raise left arm overhead. Exhale and twist belly, ribs, chest and head to right. Release left arm to outside of right thigh, right arm can support behind the back. 
Hold for up to 2 minutes, then release and change sides. 
Therapeutics: Opens hips, stretches muscles along spine & neck

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Half Lord of the Fishes Pose
Ardha Matsyendrasana 

Sit with left leg cross-legged and that heel beside right hip. Step right foot down on the outside of the left knee. Inhale and wrap left arm around front of right knee. Exhale and twist into right leg, compressing the belly. Twist from belly, through ribs, chest, and then head. 
Hold for up to 1 minute, then release and change sides. 
Therapeutics: Compresses the belly to increase digestion, wrings out muscles along spine 

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Reclining Bharadvaja's Pose
Supta Bharadvajasana 

Sit with legs bent to the left and right hip against end of bolster. Turn to right and place one hand on either side of bolster. Lift up through front of torso and twist body to right until chest faces bolster. Exhale and lengthen torso over bolster. If this hurts the breasts, please angle far end of bolster to left so sternum can be on top of bolster. Rest arms on floor and turn head to either side or face down on backs of hands. Rest up to 3 minutes per side, then release. 
Therapeutics: Increases peristalsis for digestion, wrings out muscles along spine

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Supported Bridge Pose
Salamba Setu Bandha 

Variation II: Sit in front of a bolster with a long folded blanket on the other side. Lay back over bolster and place shoulders on blanket, head on floor as you lift hips away from the floor. Place block under hips and turn toes slightly in. Rest arms in cactus with palms facing upwards.  Rest up to 5 minutes.
Therapeutics: Opens front of belly and solar plexus allowing for increased breath in these areas as well as tractioning the lower spine.

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Instant Maui

Lie on back with legs in the seat of a chair. Lift pelvis off floor and place block or a folded blanket under pelvis. Place arms away from sides and palms up. Rest 15 minutes.
Therapeutics: Induces relaxation response, reduces swelling of feet and legs, relaxes lower back
Contraindications: High Blood Pressure