SUPINE SPINAL TWIST POSE INSTRUCTIONS
1. Lie on your back, bend your knees, rotate your hips to the left, extend your left leg, and cross your right knee over to the left side.
2. Extend your right arm out to the side and rest your left hand on your right knee.
3. Turn your head to the right and hold the pose for 30 seconds to 1 minute.
4. Exhale as you release the pose, and repeat on the opposite side.
MINDFULNESS PRACTICE
Lift your hips slightly off the floor as you rotate them to the left, and draw your right knee toward the chest. Extend your left leg, cross your right knee over to the left, and stack your right hip on top of the left hip. Extend your right arm, keeping it in line with your shoulder, rotate your head to the right, and gaze at your fingertips. Rest your left hand on your right knee, relax, and focus on your breathing.
SUPTA MATSYENDRASANA BENEFITS
The supine spinal twist pose massages the abdominal organs, calms the mind and relaxes the body. This pose also relieves lower back pain, opens the shoulders and elongates the spine.
CONTRAINDICATIONS
Neck, back or hip injury.
PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES
Start with bridge pose, or wind release pose and then progress to supine spinal twist pose. Follow-up with reclining bound angle pose or savasana.
RELATED YOGA POSES
Try these other yoga poses to relax and relieve stress and tension:
Happy baby pose
Seated forward bend pose
Wind release pose
Sphinx pose
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