Reclining Crocodile Twist, Left Side

How to do Reclining Crocodile Twist, Left Side

1. 1Lie flat on your back with your arms outstretched in a T-shape at shoulder height, palms turned upward.
2. 2Shift your hips two inches to the right to create a straight axis for your spine as you prepare to twist.
3. 3Draw your knees toward your chest, or extend your legs straight upward if you are practicing the full straight-legged version.
4. 4On an exhale, slowly lower your legs together over to the left side toward your left hand.
5. 5Root your right shoulder blade firmly down into the floor, prioritizing upper-back grounding over how low your legs drop.
6. 6Turn your head softly to the right if your neck feels comfortable and free of tension.
7. 7Hold for five to eight steady breaths, allowing gravity to gently rinse tension from your torso.
8. 8Engage your abdominals on an inhale to bring your legs back to center, then square your hips before switching sides.

Benefits

• Increases rotational mobility throughout the thoracic and lumbar spine.
• Lengthens the outer hip, IT band, and gluteal muscles on the right side.
• Stretches the right chest wall, anterior shoulder, and intercostal muscles.
• Gently tones the abdominal wall and obliques through controlled eccentric engagement.
• Stimulates abdominal organs to support healthy digestion and elimination.

Common mistakes and cues

• Lifting the opposite shoulder

  Anchor your right shoulder blade to the floor rather than forcing your legs down at the expense of upper-body alignment.

• Neglecting hip offset

  Shift your pelvis slightly right before rotating so your spine remains straight rather than bowed during the twist.

• Straining the neck

  Keep your gaze neutral toward the ceiling if turning your head to the right creates pinching in your cervical spine.

• Holding the breath

  Maintain continuous, fluid breathing to prevent unnecessary guarding in your back and rib cage.

Modifications and props

• Block under knees

  Place a yoga block or bolster beneath your left knee to support the legs and ease torque on the lower back.

• Bent-knee variation

  Keep both knees bent at a ninety-degree angle instead of straightening the legs to reduce strain on tight hamstrings.

• Strap support

  Loop a yoga strap around your top right foot and hold it with your left hand to comfortably extend the leg.

• Blanket under right shoulder

  Slide a folded blanket beneath your right shoulder if it hovers in the air without touching the floor.

Cautions

• Active disc herniation

  Avoid deep supine spinal flexion and rotation if you have acute lumbar disc issues or sharp radiating sciatic pain.

• Sacroiliac joint instability

  Keep your knees stacked with a yoga block between them to prevent uneven shearing across your sacrum.

• Shoulder impingement

  Lower your right arm to a low diagonal instead of shoulder height if you feel compression in the front shoulder joint.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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