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Sitting & Lying Asanas
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Description
SUPINE TWIST Asana group: gentle poses, lying twist 1. Setup Starting position: lie on the back. Bend the knees and lower them to one side. Keep the shoulders on the floor and extend the arms to the sides or behind the head. Turn the head the opposite way. Breathe evenly, relaxing the spine into the twist. 2. Simplified and advanced variations Simplified variations: • support the knees with a cushion or the hand; • keep both knees bent. Advanced variations: • extend one leg straight; • twist with the arms behind the head. 3. Injury prevention Do not force the shoulder blades off the floor. Lower the knees less far if the lower back hurts.
Effects
- digestion
- flexibility
- stress_relief