4Twisted Root Pose
The twisted root pose targets the upper body, pelvic area, and lower spine. To begin with, stay on the back and keep your knees bent. Keep both feet on the ground and cross the left knee over the right. After that, lift and move the hips to the left a bit. Roll over to the right side of the body in an adjusted fetal position and then slowly take out the left arm to the left side, which enables the upper left shoulder to rest on the floor. Stay in this position for 5 minutes and repeat on the other body’s side. [5]
Supine Spinal Twist Pose
The supine spinal twist pose helps improve flexibility in the glutes, spine, and chest. To do this pose, put a block or cushion under the thighs or between the knees. Next, lie on the back, bend both knees, and put both feet flat on the ground near the hips. Keep both arms straight to the sides of the body with palms facing down. Lower the knees to the right side while breathing out and turn the neck to stare in any direction. Stay in this position for 3 minutes and change to the other side. [6]
