Reclining Spinal Twist

Lie on your back, hug both knees into your chest, and extend your arms out to the sides in a T shape.

Keeping your knees together, exhale and let them lower to the right toward the floor while turning your head gently to the left.

Let both shoulder blades stay heavy on the mat, and keep your lower back relaxed rather than forcing the knees all the way down.

Place a bolster or folded blanket under the lowered knees so the twist feels supported and easy on the hips and back.

Breathe slowly and softly for 5 to 8 breaths, allowing the spine to release a little more with each exhale.

Inhale to bring the knees back to center, then repeat the twist to the other side.