This technique is called passive spinal rotation. It’s really important to maintain the rotation in your spine so that you can see what’s going on behind you and also just for functional health in your back.

We’re gonna start with our legs either stacked or in this position which is called mermaid. Your foot is on your knee and your legs are to one side. So my legs are to my left. I’m gonna take both of my hands to the right.

Immediately I’m feeling a twisting in my belly so this is very good for your vital organs and also of course into the the back of your body where your spine is. You can start on your fingertips and lift your chin.

So even though I know where I’m going I’m not in a hurry. I’m gonna take a deep breath here and on the exhale draw the navel in which is a fancy way to stay stuck in your belly and turn your head to the right.

I’m gonna work my way down slowly bringing my left ear to the floor. Now it’s totally normal to get down here and feel like you can’t quite turn your head. So we’re gonna turn the head back and forth several times with the breath.

Inhaling and exhaling and then eventually coming into a restful position with your opposite ear down. You can hold this position for three to five minutes maybe even longer if you’re comfortable. If it’s impossible to get all the way down you might build yourself up with some pillows as those will be there waiting for you to make the posture a little bit more accessible.

When you switch legs just remember your legs are going one way and your face is going the other way and that’s what creates that spiral all the way up through your spine. Always remember to squeeze your belly anytime you’re moving your spine.

Take a huge inhale and on an exhale slowly gently lower down turning your head left to right gently until you’re neck is ready. And if you come into the full form of the position and it just doesn’t feel good in your neck or your face is getting smushed, which is very likely, keep your head pointed in the same direction as your legs and then maybe after a few days practicing this way you could go all the way over.

This is a really comfy one that you can do right on your bed because it’s soft, you’re comfortable, you’re in your PJs, and you can grab a pillow from your bed to prop yourself up if the floor or if the bed feels too far away.

Remember to breathe, squeeze your abs, and enjoy it.