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

Strengthens the wrists, arms, and abdomen. Scale Pose

Strengthen your wrists, arms, and abs, hanging in the balance of Tolasana. Scale Pose: Step-by-Step Instructions Step 1 Perform Padmasana (Lotus Pose). Place the palms on the floor beside the hips. Step 2 Exhale, push the hands against the floor, contract the abdominal muscles, and lift the legs and buttocks away from the floor. Step 3 Hold suspended for 10 to 15 seconds. Then lower your legs and buttocks on an exhalation, change the cross of the legs, and repeat for the same length of time. Modifications and Props With the hands on the floor, it's often difficult to lift the legs away from the floor. Use a block under each hand to increase the length of the arms and assist the lift of the legs. Benefits Strengthens the wrists, arms, and abdomen Modifications and Props With the hands on the floor, it's often difficult to lift the legs away from the floor. Use a block under each hand to increase the length of the ...
댓글 쓰기
자세한 내용 보기

Yoga exercise for stress. Wide-Legged Forward Bend

Open wide into Prasarita Padottanasana I to increase flexibility by leaps and bounds. Wide-Legged Forward Bend: Step-by-Step Instructions Step 1 Stand in Tadasana (Mountain Pose), facing one of the long edges of your sticky mat, then step or lightly hop your feet apart anywhere from 3 to 4 1/2 feet (depending on your height: taller people should step wider). Rest your hands on your hips. Make sure your inner feet are parallel to each other. Lift your inner arches by drawing up on the inner ankles, and press the outer edges of your feet and ball of the big toe firmly into the floor. Engage the thigh muscles by drawing them up. Inhale and lift your chest, making the front torso slightly longer than the back. Step 2 Exhale and, maintaining the length of the front torso, lean the torso forward from the hip joints. As your torso approaches parallel to the floor, press your fingertips onto the floor directly below your shoulders. Extend your elbows fully. Your l...
댓글 쓰기
자세한 내용 보기

Stretches and stimulates the muscles of the belly and front of the neck. Fish Pose

It is said that if you perform the fish pose in water, you will be able to float like a fish. Fish Pose: Step-by-Step Instructions Step 1 Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso. Step 2 Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck. (For more about this, ...
댓글 쓰기
자세한 내용 보기