POSE #3
Supine Spinal Twist Pose promotes mobility and flexibility. Supta Matsyendrasana gently stretches the spine, hips, and shoulders while calming the nervous system, relieving tension in the back, shoulders, and neck. Suitable for all levels, it offers a terrific way to awaken the spine before your feet hit the floor in the morning! The pose offers a sense of grounding and stability and helps connect the body and mind through diaphragmatic breathing. It allows for deeper introspection and attention. Supine spinal twist pose stimulates digestion and improves circulation, which helps you feel more comfortable as you move throughout your day and it is a wonderful way to stretch, restore balance, and detox the body. You may notice a deep sense of calm, stress relief, and less anxiety when you practice this pose.
Begin in Savasana (corpse pose), lying on your back with both legs stretched out wider than your hips and arms resting by your sides, palms turned upward.
Allow deep breaths, in through your nose and out though the nose, reconnecting to diaphragmatic breathing.
Draw your legs parallel to each other, feet flexed. Invite a deep breath into your body.
As you exhale, hug the right knee to your chest.
As you inhale, open the right arm to your right side, in “T” position, and make sure it is touching the bed. Float your left hand to the outside of your right leg.
On your exhale, bring your right knee to the left side. Roll onto your outer left leg, allowing knee and toes of left leg to move to the left and observe the twist in your low back. Gaze over your right arm by gently releasing head to the right.
Focus on keeping the right shoulder grounded for maximum benefit.
Engage your abdominal muscles to maintain control as you twist. Use a pillow or blanket to support your right leg to allow it a soft place to land that higher than your mattress. Be mindful not to strain your lower back.
Keep your head relaxed and aligned with your spine, being mindful not to overextend the neck by turning it too far.
Bring deeper awareness to the engagement of your pose by flexing your feet and keeping your core engaged, drawing your right bent leg closer to the floor, and lengthening the right side of your body by creating space between your right hip and right ribs.
Be mindful of your lower back by drawing navel toward the spine and right shoulder down onto the mattress instead of moving the right knee down to the bed. You may also put a pillow under your right knee for support.
Continue breathing deeply, gently pressing the left hand down on the right thigh with every exhale. Remain in the pose for eight breaths.
On an inhale, return to center, and return to savasana. Observe any sensations in your body, breath, and mind.
Repeat on opposite side.
Contraindications:
Recent abdominal surgery.
Recent or chronic injury to the knees, hips or back.
Pregnancy (particularly in later stages).
Modifications:
Place a pillow or folded blanket under the bent knee to support it.
Rest the left hand on the right knee, adding more weight for gravity to pull the knee down or keep both arms extended in “T” position.
Palms may be up or down.
Knee may be hugged into your chest or bent at a 90-degree angle.
Keep both knees bent and both shoulders and arms grounded as you alternate bent legs to the left and right with breath (EX while you lower and hold parallel to the floor; IN to bring legs back to center).
PLEASE SHARE THESE POSES WITH FAMILY AND FRIENDS AND TRY THEM YOURSELF! The yoga poses suggested are curated to benefit people of all ages and a wide range of conditions, including those:
Recovering from illness or surgery—yoga can be an important part of treatment and help accelerate healing.
Experiencing chronic conditions—yoga can help manage symptoms and improve quality of life.
Managing arthritis or osteoporosis.
Managing weight or obesity—yoga helps improve metabolic rate.
Experiencing anxiety or depression.
Navigating menopause symptoms.
Struggling to stop smoking or other addictions.
Wanting to improve their mental health, sleep, balance, and sharpen mental acuity.
Desiring to improve their physical health: yoga improves strength, flexibility, agility, and more.
Wanting to improve immunity through stimulation of the lymphatic system and circulation, conditioning the lungs, upregulating anti-inflammatory markers, and improving allergic rhinitis.
Desiring peace in the morning before they get out of bed!
Join us on this wonderful journey in yoga!
www.InnerConnectionsYoga.com
www.PawleysIslandYoga.com
Namaste
Jeanne