Welcome to Day Twenty. Reclining Spinal Twist. Supta Matsyendrasana.
Twists feel amazing. They ease back pain, aid digestion, relieve tension, and increase feelings of calm. (Please note: if you have osteoporosis, consult your healthcare giver before engaging in deep twists.)
Enjoy Days 1-19 of our challenge, before hugging your knees into your chest and moving back into Savasana, take a Reclining Spinal Twist (on each side) in this way:

  • Take a full, long stretch, reaching your arms over your head, pointing your toes
  • Inhale, bend your knees and bring the soles of both feet to the mat
  • Exhale, drop both knees over to the floor on your right side (if your knees don’t reach all the way to the floor, stick a pillow under them and relax them into it)
  • Keeping your neck long, take your gaze over your left shoulder
  • Breathe and find as much length as possible between your left hip and your left shoulder (if your left shoulder lifts up in this twist, use a prop or a pillow under your shoulder to make it more comfortable)
  • On each inhale, find a little more space between your ribs (in your intercostal muscles)
  • To accentuate the twist, place your right hand on your left knee and press down
  • After several breaths, inhale both knees back up to center
  • Exhale, drop your knees to the other side

Here is today’s complete practice:

  • Take a comfortable seat
  • Close your eyes, Bring your attention inward
  • Inhale, lengthen the spine, Exhale, keep that length
  • Notice deeply
  • Continue in this way for 10 or 20 breaths
  • Open your eyes and move to a kneeling position (sit back on your heels)
  • Perform Kapalabhati for 20-50 breaths, Repeat (as you like)
  • Come to Child’s pose, enjoy the effects of Kapalabhati
  • Come up to Table, then move with breath:  Table > Down Dog > Table > Child’s Pose…
    Repeat Five times (or as many or few times as you like)
  • Balancing Table (both sides)
  • Lower arm/leg back to Table
  • Exhale as you Push back to Downward Facing Dog
  • Inhale, Step forward to Standing Forward Fold
  • Exhale here
  • Inhale up to Tadasana, Mountain Pose
  • Sun Salutation (both sides)
  • Tadasana
  • Close your eyes, bring your hands together in Prayer Pose, Anjali Mudra, at the center of your chest
  • Breathe
  • Uttanasana, Standing Forward Fold
  • Sun Breaths
  • Step back to Downward Facing Dog
  • Lunge (right foot back)
  • Runner’s Stretch over left leg
  • Lunge (left foot back)
  • Runner’s Stretch right leg
  • Step back to Downward-Facing Dog
  • Lower down to Child’s Pose
  • Step to Tadasana at the front of your mat
  • Vira II (both sides)
  • Tadasana
  • Pyramid (both sides)
  • Step back to Tadasana
  • Revolved Twist (both sides)
  • Step back to Downward-Facing Dog
  • Lower down to Dandasana
  • Release into Sukhasana
  • Twist
  • Come back to Sukhasana for a few breaths
  • Supta Utthita Hasta Padangustasana (both sides)
  • Reclined Spinal Twist (both sides)
  • Balance your body by hugging both knees into your chest for a few breaths
  • Lie back into Savasana
en English