Wellness Wednesday Asana: Reclined Spinal Twist

Transcript

hi everyone and welcome to wellness wednesday asana and today's asana is reclined spinal twist and here are some of the benefits it stretches the arms the armpits the glutes the hip muscles and it also strengthens the knees the hamstrings the quadriceps and it helps to tone the abdominal muscles it stretches the lower back the glutes and the hip muscles the stretch at the neck enhances cervical flexibility this pose also stabilizes the hips and helps to relieve back stiffness this pose is energizing de-stressing and relaxing it's an energizing pose as it stimulates the digestive fire in the body it's relaxing as it helps to remove the lower back stiffness spinal health is connected to the nervous system and the brain receives messages to be calm this pose stimulates the organs and increases circulation the abdominal twist in this pose stimulates digestion by massaging the organs it removes muscle stiffness and increases blood circulation in the neck and hip area the alignment of the legs close to one another massages the inner growings tones the pubic muscles and genitals and it helps to control urinary incontinence this pose balances the root sacral and solar plexus chakras of the body it is a very grounding pose and helps to calm the mind it's also a restorative pose and can be practiced by all age groups and genders it is effective in postnatal treatment as it strengthens the core and the lower back is also toned as well as the genitals so let's see how this pose is done i'll see you on the mat so here's recline spinal twist we'll start on our backs the soles of your feet on the mat bring your legs together to touch bring your knees together to touch and you're gonna move your hips two inches to the right allow your legs to drop to the left try to keep the legs stacked on top of one another so that your knees are stacked and your hips are stacked both shoulders lie flat on the ground so that's where you're feeling that really deep twist in the lower back for your arms you can lay them out to the sides like the letter t you can place one hand on top of your knee to help give yourself more of a twist bringing the left bringing the legs closer to the ground and your eyes are turned towards the right take a few deep breaths here and on your next inhale you engage your core and bring your knees up place your feet flat on the ground and you'll repeat on the other side shift your hips two inches to the left allow your legs to drop over to the right both shoulders are on the ground so you don't want the left shoulder coming up from the ground or from the mat try to really push that shoulder down you can also use your hand to place on top of your knees to help pull those beans closer to the ground and you'll feel a nice deep stretching sensation in the lower back your eye gaze is to the left and if you wanted to adapt this pose you can try using a block let me get that for you if your knees aren't able to touch the ground that's fine you can bring the ground up to you but keep the knees stacked and your hips stacked reap the same benefits you can use a block or a stack of books okay so that is today's asana recline spinal twist you're gonna feel a nice deep stretching sensation in the lower back it feels great so i hope you try it today i'll see you on the mat namaste