Day 28 - Reclined Twist #wildlove30days


Day 28 of the #wildlove30days yoga challenge!


A beautiful reclined twist to help bring balance back into the body and mind, Supta Matsyendrasana may also be known as wind relieving pose (go figure!) it really helps aid stimulation to the digestive system and as we start with the right knee to chest this compresses the ascending colon, then the left knee to chest compresses the descending colon, internal massages within our practice really are the best! As well as helping to get things moving it releases the lower back and stretches the outer hips, often a place that can cause sciatica if its tight. Great for opening the shoulders and I must say will always be beneficial at the end of any practice!




Reclined Twist - Supta Matsyendrasana


  1. Lying on your back take a few moments to simply let the body rest and relax, then when you feel ready bend both knees.

  2. Hug the right knee towards the chest and as you hug create a little movement from side to side with the knee to release the hip.

  3. Holding onto the right knee with the left hand, extend the right arm to the right hand side, hand can be inline with the shoulder or a little closer to the body if the shoulders feel particularly tight today.

  4. Take a deep breath in, and as you exhale guide the right knee over the body to the right handside of the room/mat. You will feel the lower back peel and roll away from the floor.

  5. Over time as the lower back and outer hips release the right knee will become a little closer to the ground.

  6. Simply rest and allow guidance from the left hand, it can either hug or just rest. See how you feel here and maintain the posture in a place where you can stay for 10 long deep breaths.

  7. Breathing into your belly, soften through the waist and encourage both shoulder blades to rest on the ground.

  8. Allow the body to relax here, adjusting in anyway that feels needed. Upper body and lower body relax, as they do so the spine and belly will release!

  9. Repeat the other side when you feel ready!


Benefits:

+ Twists the spine.

+ Increases range of movement in shoulders.

+ Stretches the glutes and outer hips.

+ Stimulates the digestive system.

+ Opens the hips.


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✨ If you practice and share everyday you have the chance to win a brand new COMBO YOGA MAT from @yogadesignlab https://gb.yogadesignlab.com/collections/combo-mats/1-5mm


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Have a lovely day,

V x


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