Lying Windshield Wiper twist is a moving pose that most people with no previous Yoga or exercise experience can enjoy. It’s a mild twist that feels great. I use it in my classes. Often as a warmup or finishing pose.
To begin lie on your back with knees bent and the soles of your feet on the floor wider than your hips and your arms out to the sides in a T shape (arms at the sides 90 degrees) with palms facing up. On your exhalation let the knees drop to the right as the head rolls gently to the left. Inhaling bring the knees and head back to center and exhaling to the opposite side. You want to breathe with the body so the legs and head move on each exhalation and inhalation at your breath rhythm. The movement should flow using a long slow breath with the body relaxed.
Just notice the movement in the spine and hips as the spine twists and the hips rotate side to side. Your spine is like a wet dish rag being twisted, squeezing toxins out when the spine is twisting on the exhalation and feeding it with new oxygen when the knees come up on the inhalation. The internal organs are also getting massaged from the twist by moving them around a little different than a sedentary state. Windshield Wiper twist also loosens and releases tension in the lower back.
You can mix it up by letting the knees remain on the dropped side for several breaths before coming back up. Release all the way to the center of your spine.
If comfortable continue with the Windshield Wiper pose for 30 to 60 seconds if it feels good finishing on the opposite side you started.
Happy & Healthy,