Restorative Breakdown: Sage Twist
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by Megan
Sage Twist is a twist that focuses on rotation in the thoracic or mid-spine. It can help balance postural strain, and support decompression of the mid back.
The props in this posture allow for gentle compression of the chest and front of the body, as well as a sense of freedom for the back body. This compression can help bring awareness to the lungs and chest; this helps to change the body feedback that is often anchored in the compression of the back body during free movement of the front body.
Benefits of this yoga pose?
Thoracic twists help to create decompression in the mid back and to maintain a full range of motion, especially in side-to-side rotation.
Increased proprioception (feedback) from gentle chest compression can improve the quality and size of breath. Deep breathing can help to promote a deeper sense of relaxation and calm.
This gentle pressure on the anterior (front) of the body can help support an emotional sense of calm and safety, a gentle turning in towards oneself.
How to use props in this shape
Traditionally, you need a bolster and two blocks, however, you may choose to add a towel or folded blanket between the knees for additional support.
To set up, you will prop the bolster on an angle using one block on its tallest/medium height at the far end of the mat, and the other block on its medium/lowest height slightly closer to (where?). Lay the bolster over top of both so the end farthest away is elevated.
Sit with one hip at the base of the bolster. Allow both knees to stack out to the same side of the body. Bend at the hips and knees around between 45°- 90° depending on what is most comfortable. Place one hand on either side of the bolster, and gently lower the chest to rest. For a full range twice you head will face the opposite direction to the knees. For many this will not be comfortable, so as an alternative, the forehead can face down on the mat, or the head can turn to face the same way as the knees. Arms tuck in underneath the bolster as is comfortable.
Don't have props?
No props, no problem! Your bolster and block combination can be replaced by stacking 2-3 regular pillows. You want enough support that you don't feel as though your chest is being compressed into the floor beneath you. Pillows tend to compress more than bolsters, so while they will be softer on your body, it is at the cost of stability and height - add more as needed!
Hands can wrap either between the first and second pillow or underneath the lowest pillow, depending what is most comfortable. Keeping fingers flat and avoiding interlocking them can help avoid compression.
If you don't have a small blanket to lay under the bottom or between the knees, a folded beach towel will do the trick.
