Tuesday, November 12, 2013

In Rhythms Yoga: Tuesday Morning Supine Twist

Find release in supine twist, Supta Matsyendrasana, to release low back pain and gently stretch the spine.  During a full yoga class, this posture is commonly used as a gentle warm-up or when releasing the low back in preparation for the final resting posture, savasana. You can access this posture anytime to achieve restorative results.
To do the posture: Come to lie down on your back with the soles of the feet on the ground, knees bent. Draw one knee and then the other into the chest, giving yourself a big hug. Extend the left leg long while continuing to draw the right knee in towards the armpit, avoiding the rib cage. Flex the left foot towards the face and press the extended leg down into the floor.

Take an inhale breath and squeeze the right knee into the chest. On an exhale, with the left arm, draw the right knee across the chest to the left side to twist. Bring the gaze to the right, if it is okay on the neck. Option to leave the neck neutral. Right arm stays long like a wing on the floor. Notice the spine, if the spine does not feel straight, gently shift the hips slightly to the right in order to align the spine. Gently working the right shoulder down towards the floor. Allow gravity to do the work. Stay here and breath deeply on each inhale and exhale. Stay here for 3-5 full rounds of breath.

To come out of the pose: Gently release the twist and draw the knees in towards the chest to neutralize the spine before repeating on the opposite side.

Utilize supine twist when you first wake up in the morning, before bed at night, or anytime during the time to receive its benefits.  Work to keep the mind present, by following the breath.   Create smooth and long inhales and exhales. Notice how you feel after you slow down and take in more oxygen. The central nervous
system will calm.


When our bodies relax and let go of stress, fear and anger, our system functions more efficiently. When we focus on smoothing and lengthening our breath, we become more aware of the sensations and thoughts that come into our consciousness. We have the capability to change our thoughts when becoming more aware and awakened. The subtleties of yoga have the potential to create powerful transformation in our daily lives.

Check with your doctor before performing any form of exercise including yoga. Always honor your body. If a posture gives you pain, gently come out.

Namaste,
Christi Iacono, In Rhythms Yoga

Christi is a certified yoga instructor that focuses on teaching adults, small group and private lessons, kids and family yoga. She has an intimate space in Clairemont, San Diego, located in the Mount streets. Christi has experienced many positive transformations from her regular yoga practice. She enjoys sharing her experience, passion, and dedication with her students. Christi believes that yoga is accessible to all. Rather than forcing someone’s body into a pose, she
carefully works with each individual to find the variation that will best serve your body. Contact christi@inrhythmsyoga.com for more info. Go to www.inrhythmsyoga.com to see the class schedule and instructors.

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