Reclining Twist

Read the principles and benefits of Yin Yoga below before practicing.

Practice this pose every day for the next week for 2 - 5 minutes on each side. No worries if you skip a couple of days - just get back on your yoga mat or blanket and take some time for YOU.

Benefits:
Increases spine flexibility
Improves digestion
Relieves stiffness in the lower back, IT band, and hips
Reduces menstrual discomfort
Calming and balancing

Affected meridians:
Urinary Bladder
Gall Bladder
Heart and Lung

How to get into the pose:
Begin by lying down on your back with your knees bent and your feet flat on the mat.
Extend your arms out to the side with palms facing up. Slide the shoulders away from the ears. Lengthen the tailbone down towards the mat.
Shift your hips slightly to the right.
Bring the knees to the chest and let both knees fall to the left side. If you have space between your knees - place a pillow or yoga block between your knees. If comfortable, place your right hand behind the right knee.
Keep your shoulders and upper back on the mat. Turn your head to the left side or look up at the ceiling.
Soften the gaze or close the eyes.
Focus on your breathing - steady slow breaths through the nose.

Duration:
Hold the pose for 2 - 5 minutes on each side.

How to come out of the pose:
Inhale and bring the knees back to the center. Exhale extend both legs on the mat and rest for 1 minute before practicing on the other side.

Props (using props during Yin practice helps you to be more comfortable in each pose):
Yoga mat.
Timer and soothing/relaxing music. You can also practice in silence.

Contraindications:  
Recent or chronic injury to the knees, back, and hips.
Hernia or prolapsed disc.
Always check with your healthcare practitioner before adding any new exercise.

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What is Yin Yoga? 
Yin Yoga has its roots in China, unlike the more popular and active yoga practices, that originated in India. It was founded on the Taoist theory of yin and yang – opposite concepts that, together, represent balance. 

There are around 20 classic poses (plus their variations) in Yin Yoga. Yin postures are primarily passive in nature and mostly performed while seated or in a reclining position. Yin poses are held anywhere from two minutes to five minutes (or even more) in order to target the body’s connective tissues, joints, and fascia rather than muscles. 

Yin Yoga Principles:
1. Find your comfortable edge in each pose, the place where you feel a sensation but not over-stretching, stabbing, or burning pain. Keep in mind that less is more. 
2. Remain still while in each pose. Focus on your breath, relax the muscles, and let the stretch go deeper into the connective tissues.
3. Hold each pose for a long time (2- 5 minutes), letting yourself open into the posture. Use a timer. 
4. Release each pose slowly and with care. Take your time when coming out of a pose - go nice and slow. 
5. Rest for 1 minute in between each pose to feel the after-effects.

Benefits of Yin Yoga:
Physical level - targets bones, release fascia and improves joint mobility. 
Emotional level - Yin Yoga is a quiet practice that is truly a meditative practice that calms the body and mind. Reduces anxiety and stress. 
Energetic level - the practice reconnects with its roots of Taoist yoga and uses the ancient map of the Meridians. The long holds in Yin restore harmony in the subtle body by targeting the channels that run through the connective tissues. Improves the flow of chi or prana and balances internal organs.