Reclined Spinal Twist

Reclined spinal twist is said to be one of the best yoga poses you can do in bed before sleep.

• First, you can begin by lying on your back with both legs stretched out in a Corpse posture.
• Hug your right knee against your chest and open your right arm to the side.
• Open your right shoulder to the side as you inhale, making sure it touches the bed.
• Bring your right knee to the left side as you exhale. Take a look at your right arm.
  Next, move your hips all the way to the right before twisting and bringing your right knee to the left side to twist even more.
• Instead of forcing the right knee down to the bed, suck the tummy in and maintain the right shoulder pressing down to avoid hurting your lower back.
• For more height and support, place a cushion under your right knee. Continue to breathe deeply while softly placing your left hand against your right thigh with each exhalation.
• On each side, switch sides and hold the stance for 2-5 minutes.

Beneficially, reclined spinal twist improves spine flexibility while also increasing digestion. It opens and expands the shoulders while also assisting in the correction of spinal alignment, making you feel more at ease as you lie in bed and sleep.