MODEL: GOWRI S.
The side-lying twist offers deep release for the body, easing compression in the lumbar spine and gently stretching the quadratus lumborum—the deep lower back muscles. With a bolster providing support, the pose allows the nervous system to settle into a parasympathetic (calm and relaxed physiological) state.
It also encourages diaphragmatic (belly) breathing and lightly stimulates the vagus (cranial) nerve through abdominal pressure, making it effective for postural fatigue, anxiety and sluggish digestion.
METHOD
* Begin in a comfortable cross-legged seat, with a bolster placed horizontally to your right.
* Shift your legs to the left into a Z-sit, placing your right hip against the end of the bolster.
* Lengthen the spine while inhaling; as you exhale, rotate your torso towards the bolster and place a hand on either side.
* Gently walk your hands forward, lowering your chest and abdomen on to the bolster.
* Rest your head to one side (whichever feels most natural) and allow your arms to soften on to the floor.
* Stay for around five minutes, breathing deeply, letting the abdomen expand on each inhale, and soften on each exhale.
* To come out, slowly press yourself back up to a seated position.
* Repeat on the other side.