In my 20 years of teaching yoga, using a wall has been one of my favorite props. I find using a wall can help students get deeper into stretches because the wall offers resistance you can’t get on your own. To increase side-to-side mobility in the spine, a seated spinal twist feels good, but try it using a wall and you’ll get even deeper into the twist. If this first variation isn’t enough, try the second variation.
Spinal Twist Using a Wall
- Sit down as close as you can to the wall. Lie down on your back, place your feet on the wall with your knees bent, and scoot your butt against the wall.
- Extend your feet straight up, resting your heels on the wall, coming into Legs Up the Wall. Bend both knees and lower them to the left side of your chest, keeping your heels resting on the wall.
- Extend your arms out wide in T-position, and gaze to the right.
- After five or more deep breaths, lift your knees to your chest and roll them over to the right side, gazing to the left for another five or so breaths.
Deeper Spinal Twist Using a Wall
- Come back into the Spinal Twist on the left side.
- Extend your left leg straight so it’s resting against the wall. Allow your right knee to fall in front of it, feeling an even deeper spinal twist.
- Enjoy this pose for five or more breaths (you may even hear some pops!). Then raise your legs back up to the wall and repeat this stretch on the other side.