Twisted Twig
Featuring Teresa, Storm Life Yoga Teacher
This month our featured pose is Twisted Twig, also known as Twisted Roots—a supine twist that gently anchors your spine, hips, and heart. Much like the winding embrace of tree roots, this pose invites you to twist until you feel grounded, then soften into stillness.
How to Practice
Begin by lying on your back. Hug your knees into your chest, feeling the length through your spine. Cross your right thigh over your left, as if sitting cross-legged, and let both knees gently fall to the left. Extend your arms out in a “T” or cactus shape, palms soft to the earth. Relax your shoulders and allow your gaze to turn toward your right fingertips. Breathe here for 3–5 minutes, noticing the unraveling of tension. To come out, engage your core and slowly return to center before switching sides.
Modifications
For tender knees: Instead of crossing the legs fully, simply stack one knee over the other.
For low back sensitivity: Place a blanket or bolster under your knees to lessen the intensity.
For shoulder comfort: Keep your arms by your sides or rest one hand on your belly and the other on your heart.
For deeper twist: Gently tuck the crossed foot behind the calf, like eagle legs, before releasing into the twist.
Mindful Tips
Let gravity do the work. Resist the urge to pull your knees down—softening is the path.
Feel the breath travel along the spine. Inhale to lengthen; exhale to release.
Notice any places of holding—jaw, shoulders, hips—and invite them to melt.
Remember, Yin is about sensation, not strain. Find the sweet edge where you can both feel and soften.
What It Offers
The Twisted Twig is more than a stretch—it’s a recalibration. It releases the spine and hips, supports digestion, and soothes the nervous system. By twisting into your roots, you give your body the chance to let go of old stories and make space for new energy.
Affirmation | Rooted & Free
"With each twist, I ground into my roots and release what no longer serves me. I am supported. I am free."
Practice Invitation
Settle into Twisted Twig with ease and curiosity. Let the pose unravel layers of tension, guiding you back into the rootedness of your body. When you release, pause in stillness—hugging your knees into your chest—and notice the spaciousness you’ve created within.
Journaling Prompts:
Where in my life do I feel most grounded?
What is ready to be released so that I can grow with more ease?
What support do I need to stay rooted in my truth?
