Pose Name
Spinal Twist
Similar Yang Style Pose
Supine Spinal Twist
Meridians
Spleen, Bladder, Gallbladder
Benefits
Stretches the lower back, shoulders, and thighs
How To
1. Begin by lying down on your back with your knees bent.
2. Bring your arms out wide and allow your shoulders to press gently into your mat.
3. Draw your knees into your chest and begin to let both knees slowly fall over to your left side. Let them fall comfortably towards your mat.
4. Allow your head to gaze in the opposite direction of your knees. If this is too much, keep your gaze looking up or look in the same direction as your knees.
5. You can opt to close your eyes here and allow the muscles in your face to soften.
6. To release, gently bring your knees back into your chest and switch sides.
Teaching Cues
- Allow your shoulders to gently stay pressed to your mat
- Keep your neck soft and relaxed
- Opt to gaze in the opposite direction of your knees, look towards your knees, or straight up
- Allow your knees to fall comfortably towards your mat
- Allow gravity to naturally draw your knees towards your mat
- Keep your tailbone pressed to your mat
- Allow your arms to rest wherever is comfortable for you.
Injuries And Modification
• Students with lower back or knee injuries may want to avoid this pose or practice mindfully with caution.
• Students can opt to rest their head and shoulders on a bolster or blanket.
• If the knees don’t reach the ground, students can place blocks, folded blankets, or a bolster underneath their knees for support.
• Students can opt to place a bolster or folded blanket in between their legs for more support.
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