Supine Spinal Twist Yoga Pose
Type of yoga pose: supine.
Benefits: the pose helps to stretch the glutes. It also helps to stretch and relax the spine. What is more, it relieves pain in your back. But people who have got degenerative disk disease should do it cautiously.
Instructions for getting in this yoga pose:
1. First of all you should lie on your back.
2. Then you are to bend your knees and place your feet soles on the floor.
3. Afterwards you have to lift your hips slightly off the floor and move them about an inch to the right.
4. Then you should approach your right knee to your chest and place the left leg on the floor.
5. The next step is getting your right knee over to the left side of your body.
6. Now you are to stretch your right arm to the right so that it turned out to be in line with your shoulder. Afterwards you can allow your left hand to rest on your right knee.
7. Then you should turn your head to the right and look over the right shoulder.
8. Now you have to work on bringing your left knee and your right shoulder to the floor.
9. Before you bring your right knee back into your chest, you should hold 5 to10 breaths. Afterwards you can do the exercises on the other side.
Variations may be possible: before you twist, you should lift your legs into the air and wrap your right leg around the left one in order to come into Eagle legs pose. Then you should twist, bringing your right knee over to the left side of your body.
Benefits: the pose helps to stretch the glutes. It also helps to stretch and relax the spine. What is more, it relieves pain in your back. But people who have got degenerative disk disease should do it cautiously.
Instructions for getting in this yoga pose:
1. First of all you should lie on your back.
2. Then you are to bend your knees and place your feet soles on the floor.
3. Afterwards you have to lift your hips slightly off the floor and move them about an inch to the right.
4. Then you should approach your right knee to your chest and place the left leg on the floor.
5. The next step is getting your right knee over to the left side of your body.
6. Now you are to stretch your right arm to the right so that it turned out to be in line with your shoulder. Afterwards you can allow your left hand to rest on your right knee.
7. Then you should turn your head to the right and look over the right shoulder.
8. Now you have to work on bringing your left knee and your right shoulder to the floor.
9. Before you bring your right knee back into your chest, you should hold 5 to10 breaths. Afterwards you can do the exercises on the other side.
Variations may be possible: before you twist, you should lift your legs into the air and wrap your right leg around the left one in order to come into Eagle legs pose. Then you should twist, bringing your right knee over to the left side of your body.