Side-Lying Savasana and Jathara Parivartanasana (Side-Lying Corpse Pose and Revolved Abdomen Pose), variation
By Karen Macklin
Sequence by Jillian Pransky
Twists are generally good for the nervous system, but some twists can make breathing feel constricted, which can be anxiety provoking. This gentle, supported twist allows more room for the breath to come into the rib cage and belly.
Start by lying on your left side with your feet at a wall and your back against a bolster that is at least as high as your spine. Bend your right knee to 90 degrees and support your right knee and shin with a bolster or folded blankets so that the right leg is as high as the right hip; rest the sole of your left foot against the wall.
Next, place folded blankets under your top arm and hand to lift them to the height of your shoulder. Finally, tuck a folded blanket under your head and neck to lift your head in line with the spine. Rest here, in Side-Lying Savasana, for 2 to 5 minutes.
To move into the twist, roll your torso to the right over the bolster, keeping your right arm fully supported by it from shoulder blade to fingers. Your right hand should be no lower than the height of your right shoulder. If you have tightness in your shoulder or chest, try placing more support under your arm until your hand is higher than your shoulder. You should not feel a stretch, but rather as though your chest is open and your breath is fluid. Stay in the twist for 2 to 5 minutes. Repeat on the other side.
Sara's Note: Stayed tuned for more poses or, if you would like to read the entire article at Yoga Journal's website click here. Next pose is Savasana (Final Resting Position).