Reclined Twist: Reset Your Spine and Your Mind
Reclined Twist: Reset Your Spine and Your Mind
Reclined Twist, or Jathara Parivartanasana, is one of those yoga poses that doesn’t look like much—but delivers a whole lot. It’s restorative, deeply satisfying, and surprisingly effective at releasing physical tension and mental stress. A go-to in many classes for good reason, this supine spinal twist calms the nervous system, detoxifies the organs, and gently opens the back, hips, and shoulders.
At the end of a long day or a strong practice, Reclined Twist invites you to slow down and unwind, while subtly working your body from the inside out.
Why Twist?
Twists wring out tension. The gentle rotation of the spine creates space between the vertebrae and stimulates circulation through the spinal column. Internally, twisting compresses and releases the abdominal organs, supporting detoxification and healthy digestion. Mentally, it invites clarity—twisting poses are known to calm the mind, slow the breath, and shift you out of mental loops.
Jathara Parivartanasana—literally "revolved belly pose"—does this all without any strain. It’s accessible for beginners, loved by seasoned yogis, and modifiable for almost every body.
Benefits of Reclined Twist
Releases Tension in the Back and Spine
Gently rotates the spine to improve mobility and ease lower back discomfort.Aids Digestion and Detoxification
The twisting motion stimulates the digestive organs, helping them function more efficiently.Soothes the Nervous System
Encourages a parasympathetic (rest-and-digest) response—great before bed or during stress.Stretches the Hips and Shoulders
A passive yet effective way to open tight areas from sitting or training.Restores Energetic Balance
Asymmetrical poses like twists can help rebalance internal energy and mood.
How to Practice It
Lie on your back with both knees bent and feet flat on the floor.
Hug your right knee into your chest, keeping the left leg extended or bent for support.
Use your left hand to gently guide the right knee across your body toward the floor.
Extend your right arm to the side and turn your head to the right.
Keep both shoulders grounded as best as you can.
Soften into the breath and hold for 30–60 seconds. Repeat on the other side.
Modifications and Tips
Place a block, bolster, or pillow under the knee for support.
Keep the bottom leg bent if full extension feels too strong.
For more sensation, bend both knees and stack them as you twist.
When to Use Reclined Twist
This pose fits anywhere: as part of a warm-down after stronger flows, in a restorative practice, or before sleep to settle your body and mind. It’s also excellent for people managing back discomfort, stress, or poor digestion.
Conclusion
Reclined Twist is simple, quiet, and powerful. It doesn’t demand much, but it gives back plenty—space, relief, and a sense of being re-centred. Adding it regularly to your practice will help keep your spine supple, your gut happy, and your nervous system balanced.
