기본 콘텐츠로 건너뛰기

yoga exercise for back. Supine spinal twist

SUPTA MATSYENDRASANA




 Instructions
1. Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend the right knee and place the right foot on the left knee.
2. Exhale drop the right knee over to the left side of your body, twisting the spine and low back. Look at the right finger tips.
3. Keep the shoulders flat to the floor, close the eyes, and relax into the posture. Let gravity pull the knee down, so you do not have to use any effort in this posture.
4. Breathe and hold for 6-10 breaths.
5. To release: inhale and roll the hips back to the floor, and exhale the leg back down to the floor.
6. Repeat on other side.






Benefits + Contraindications

Benefits: Knee down twist stretches the back muscles, realigns and lengthens the spine, and hydrates the spinal disks.



Contraindications: Recent or chronic injury to the knees, hips or back.

Modifications + Variations

Modifications: A) Place a folded blanket under the bent knee to support it.
Variations: Rest the left hand on the right knee adding more weight for gravity to pull the knee down.





댓글

댓글 쓰기

이 블로그의 인기 게시물

Shoulder-Pressing Pose

This arm balance relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice. Shoulder-Pressing Pose: Step-by-Step Instructions Step 1 Squat with your feet a little less than shoulder width apart, knees wide. Step 2 Tilt your torso forward between your inner thighs. Then, keeping your torso low, raise your hips until your thighs become close to parallel to the floor. Step 3 Snug your upper left arm and shoulder as much as possible under the back of your left thigh just above the knee, and place your left hand on the floor at the outside edge of your left foot, fingers pointing forward. Then repeat on the right. As you do this your upper back will round. Step 4 Press your inner hands firmly against the floor and slowly begin to rock your weight back, off your feet and onto your hands. As you straighten your arms, your feet will lift lightly off floor, not by raw strength but by ...
댓글 쓰기
자세한 내용 보기

Four-Limbed Staff Pose

Learn four-limbed staff pose because it is frequently practiced as part of the traditional Sun Salutation sequence. Four-Limbed Staff Pose: Step-by-Step Instructions Step 1 Perform Adho Mukha Svanasana, then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis. Step 2 With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor. There's a tendency in this pose for the lower back to sway toward the floor and the tailbone to poke up toward the ceiling. Throughout your stay in this position, keep the tailbone firmly in place and the legs very active and turned slightly inward. Draw the pubis toward the navel. Step 3 Keep the space between the shoulder blades broad. Don't let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels. Press the bases of the index fingers firmly to the floor. Lift the top of the ster...
댓글 쓰기
자세한 내용 보기

Supine Pigeon/Supta Kapotāsana yoga pose

Supine Pigeon/Supta Kapotāsana(Yoga pose) Lie on your back with your feet flat on the floor. Cross your left foot over your right quad. Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest. When you feel a comfortable stretch, hold there. Hold for at least 5 breaths and then repeat on the other side. Stretches the outer hip (abductor) muscles, including the gluteus medius.
댓글 쓰기
자세한 내용 보기