Today we're going to practice a reclining twist.
Start by lying on your back.
Bring your feet to the mat at hip distance apart.
With your knees pointing up to the ceiling.
And bring your arms out,
Straight in line with your shoulders.
So coming into a T-shape.
With the palms facing upwards.
Keeping your upper body still.
Gently drop your knees towards the left You can keep your head facing upwards.
Or if it feels okay for your neck,
Turn the head to look over the right shoulder.
Now relax into the posture.
If you feel like you need some more intensity here,
You can also take your left foot to rest on your right thigh.
And observe the sensations that arise in your body here.
Just watch and feel.
We'll stay here for another minute.
Now slowly come out of the pose.
Bring your left foot to the floor if it's on the side.
And bring the knees back up.
Keeping the feet apart,
Let the knees drop together and take some breaths here to observe.
Observe how your body feels.
And observe how you feel.
Now let's do the other side.
Keeping the arms out straight at shoulder height.
Drop the knees towards the right.
And keep the head facing up or looking over the left shoulder If you need to increase the intensity take the right foot to rest on the left thigh.
Feel and observe what erases here.
Now slowly come back out of the pose.
Bring your right foot back to the mat.
And bring the knees back up.
Keeping the feet apart,
Drop to the knees together.
And take some breaths here to observe.
And now bring the legs down to straight.
Or you can keep them as they are if that feels very comfortable for you.
And take a few more breaths.
Observing your body and any physical effects from the posture.
Thank you for joining today's session.
