Having lower back pains?
Do you have a bad posture?
Yoga can help. Hope you have read the earlier post on how yoga can help new moms.
This week I’m posting the spinal twist yoga pose, which is called Supta Jathara Parivartanasana in Sanskrit. This is one of the best spine exercises that you will come across and is one of the best yoga poses for a beginner.
Supine spinal twist pose:
Sanskrit name: Supta Jaṭhara Parivartānāsana
- supta = supine
- jaṭhara = stomach
- parivartāna = revolving
- āsana = posture
Category – Supine / Twist
Difficulty level– Beginner
Benefits of the Supine spinal twist:
In yoga, spine-strengthening exercises are many but this works really well for new moms.
After having gone through childbirth, the last thing you want to do is a complex maneuver. But the Supine spinal twist is really easy to perform and can be done without pushing your already stressed out body to the extreme.
It is good not only for new moms but also for new dads too. I call it the instant feel good pose.
Let us take a look at the benefits of this pose.
#1. Beneficial for the back
This pose helps in easing tension from the spine by stretching the spine and back muscles.
It is very beneficial for people who are guilty of not having a correct posture as it helps in lengthening and correcting the alignment of the spine.
It provides a gentle stretch for the outer hip and helps to alleviate lower back pain.
#2. Helps the digestive system
By compressing and releasing the stomach muscles, this pose stimulates the internal organs. It also helps in increasing blood circulation to your digestive system helping them function better and efficiently.
Not just that, it helps in flushing out the wastes easily. It tones the waistline and strengthens the abdominal muscles.
#3. Aids in posture correction
Like I mentioned before, this helps in correcting your posture not just by correcting your spinal alignment but also by straightening your shoulders. It strengthens upper back muscles and chest muscles and thereby relieves neck pain, upper back pain and shoulder pain associated with jobs that involve sitting for long hours.
#4. Relieves stress
This pose has been lauded by many as a great way to relive stress. You can stay in the pose for long without getting tired and thus reap the benefits.
#5. Good for your legs
This pose helps in stretching your leg muscles, especially the hamstring. So it helps in reducing that pesky back pain that seems to go all the way down to your leg as well.
#6. Helps certain other organs function well
When you do this pose the internal organs like liver, spleen, pancreas, gall bladder and urinary bladder get a gentle massage which in turn optimises their performance.
Instructions to do the Supine spinal twist:
To get in to the pose:
- Begin by lying down. Arms in line with the shoulders.
- Cross the left leg on the right (like you are sitting cross legged on a chair)
- Exhale, bring your legs to the right.
- Look towards the left palm (If neck hurts just look up at the ceiling)
- Hold it for a minute. Check how many easy breaths you can take in a minute.
- Change sides.
To get out of the pose:
- Hold the knees to the chest so that the lower back can rest against the floor.
- Roll over to one side and get up
Precautions to be observed while doing Supine spinal twist:
- Avoid lying down on a softer surface
- Don’t tense your body, let go and go as much or as little as you like
- People with chronic back pain, back or knees injuries, degenerative disk disease etc should talk to their doctor and should practice this under the guidance of a certified and experienced instructor
- Always remember to breathe easy, do not hold your breath
- Keep your shoulder blades pressed on the mat
- Be gentle and let your body ease into this pose
- If you experience discomfort, do not go further. Stop and slowly ease out
Let me know how if you enjoyed the Supine spinal twist pose or if you have any questions. Will post another pose same day next week.
Move with ease 🙂