pose no:12
Supine Spinal Twist (Supta Matsyendrasana)
SUPINE SPINAL TWIST:
- BENEFITS
- STEP BY STEP INSTRUCTION
- MODIFICATION AND VARIATION
- COMMON MISTAKE
- PRECAUTIONS
- TRY IT OUT
Benefits of Supine Spine Twist
- supine spinal twist Lengthens the spine and hip external rotators.
- Detoxifies internal organs and massages abdominal tissues.
- Improves spinal flexibility.
- supine spinal twist Balances sacroiliac joints
- improve digestion.
- Relieves pain in the low back, spine, and hips
- Lie on your back with your arms stretched horizontally out to the sides in line with the shoulders.
- Extend your left leg out in front of you and bend your right knee, hugging it into your chest.
- Inhale, and on an exhale slowly cross your right knee over your midline and onto the floor on the left side of your body. Turn your head to the right and look at your right palm.
- Make sure that both of your shoulder blades are touching the ground, even if that means your knee does not fully touch the floor. While twisting, there is a tendency for one shoulder blade to lift off of the ground.
- Feel the stretch in your thighs, groin, arms, neck, stomach and back as you hold the pose. With each exhalation, relax deeper into the pose.
- Hold for several minutes.
- Slowly turn your head back to the center and straighten your torso and legs.
- Repeat the pose on your left side.
Modification and Variation of supine spinal twist
Variations: Create Eagle Pose legs by wrapping one leg over the other and twisting in the opposite direction. This are the varation of supine spine twist
Common Mistake of supine spinal twist
Avoid these errors when doing this pose.
Holding the Breath.You should breathe deeply and smoothly throughout this pose
Supine Twist increases flexibility of the:
- back.
- hips.
- ribs.
- upper back/shoulders
Precaution:
Avoid supine spine twist pose if you have a recent or ongoing injury of your knees, hips, or back. There should be no pain when doing this pose. If you feel any pain while doing supine spine twist on your back or knee, come out the pose slowly
