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Reclining Spinal Twist

Reclining Spinal Twist is a key pose for mountain bikers that can help to alleviate lower back, neck and pain in between the shoulder blades.
SKILL LEVEL
  • Beginner
CATEGORY
BENEFITS
  • Stretches the IT band, TFL, glutes, piriformis, lower back, abs, obliques, chest, shoulders and neck.
  • Increases spinal mobility.
  • Relieves compression at the lower back.
  • Relaxes the body and calms the mind.
  • Can help to alleviate upper, lower back and neck pain.
  • Relieves stress.
INSTRUCTIONS 
  • Lie on your back and hug your knees into your chest.
  • Lower your left leg to the mat and squeeze your right knee into your chest.
  • Bring both arms out in a T, palms facing down.
  • Hook your right foot behind your left inner thigh and gently guide your right knee across your body, down towards the mat, as far as is comfortable.
  • Look to the right and try to keep both shoulders flat to the mat.
  • Stay in the pose for 5-10 deep breaths, in and out through your nose.
  • Take a deep breath in. Exhale, come back to centre and switch sides.
MODIFICATION
  • If your knee does not come all the way down to the mat, rest it on a cushion so that you can relax fully into the pose.
VARIATION: 2-Knee Reclining Spinal Twist

2-Knee Spinal Twist

  •  This version is s a gentler and more accessible variation of the pose.
VARIATION: Reclining Knee-Down Twist

 This version intensifies the stretch in the TFL and IT band.

  • Lie on your back with your knees bent, feet flat on the mat.
  • Straighten your right leg up to the sky and press through your heel. Bring your right ankle to your left knee and drop the inside of your left ankle to the mat. Gently lower your left knee down with the right foot still in place.
  • Look to the left and stay here for 2-5 minutes.
  • Come back to centre and switch sides.
VARIATION: Reclining Spinal Twist with Eagle Legs

This version deepens the twist at the lower back.

  • Lie on your back with both feet in the air. Cross your left knee in front of your right knee and if you can, wrap your left toes around the back of your right ankle as you would in Eagle pose.
  • Gently lower both knees to the left and turn your head to the right.
CONTRAINDICATION
  • Avoid this pose if you have a hip injury.
MASTER THE POSE

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