To practice Twisted Roots, begin by lying supine on your mat. Draw both knees into your chest for a moment to release the lower back. Extend your arms out to the sides in a “T” position, palms facing down for stability. As you exhale, gently drop both knees together over to one side, aiming to keep your knees and feet stacked. Allow your knees to rest on the floor, a bolster, or a blanket if they don’t reach the ground comfortably. Turn your gaze away from your knees to complete the gentle twist in your cervical spine.
The primary physical benefit of this pose is its gentle “wringing” effect on the spine and torso. This action stimulates circulation in the spinal discs and encourages mobility between the vertebrae. It provides a deep stretch for the obliques, the muscles between the ribs, and the outer hip of the top leg. The pose also creates a mild compression on the side of the abdomen, massaging the internal organs—particularly the intestines—which can aid digestion and promote a gentle detoxification process.
Beyond the physical, Twisted Roots is a profound practice for the nervous system. The supported, grounding nature of lying on the floor signals safety to the body, helping to downregulate the stress response and ease anxiety. The gentle pressure on the body has a calming, almost swaddling effect, encouraging mental quietude and the release of stored emotional tension. It teaches surrender on a deep level, as you cannot force the twist but must allow gravity to do the work.
For an optimal Yin experience, hold Twisted Roots Pose for 3 to 5 minutes on each side. Incorporate it into your routine 2-3 times a week, or even daily, as a way to release spinal tension and calm the mind before rest. It is a perfect pose to use as a counter-pose to backbends or to include in a pre-sleep sequence, offering a pathway to profound physical release and mental integration.
Learn about Yin Yoga Poses > Happy Baby Pose, Seal Pose, Supported Sacrum, Toes stretch, Sphinx Pose, Butterfly Pose, Twisted Roots, Caterpillar Pose, DragonFly Pose, Shoelace Pose, Snail Pose, Swan Pose, Full Saddle Pose, Crescent Pose.
