Restorative

Supported Twist

Salamba Jathara Parivartanasana

Lower the torso over a bolster with the knees resting to one side.

Benefits: Deeply restores the nervous system, reduces fatigue, and supports recovery. Particularly helpful for unwinding held tension.
Props: Bolster and blankets.
Hold Time: 8 to 12 minutes
Cautions and Contraindications: Use extra support for pregnancy, blood pressure changes, or pain. Comfort and ease are the priority over depth.
Entering Supported Twist: Place a bolster lengthwise beside you. Sit next to it and turn toward the bolster. Lower the torso down over the bolster and rest the knees comfortably to one side. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Supported Twist: Press the hands into the floor and lift the torso away from the bolster. Come back through center before switching sides. Pause in a neutral position for a moment before continuing.