Reclined Revolved Eagle Pose
सुप्त परिवृत्त गरुडासन
Target Muscles
Benefits (6)
- + Releases tension in the lower back and hips
- + Gently stretches the outer hips and glutes
- + Increases spinal flexibility and mobility
- + Calms the nervous system and reduces stress
- + Stimulates abdominal organs
- + Relieves mild sciatica and back pain
Avoid If (5)
- - Severe spinal injury or disc issues
- - Acute knee injury
- - Acute hip injury
- - Recent abdominal surgery
- - Severe sciatica (can exacerbate in some cases)
About
Reclined Revolved Eagle Pose is a gentle, beginner-friendly supine twist that releases tension in the lower back and hips. It promotes spinal mobility and calms the nervous system, making it an excellent pose for relaxation and cool-down.
Step-by-Step Instructions
1. Lie on your back with your knees bent and feet flat on the floor, close to your hips.
2. Lift your right knee and cross your right thigh over your left thigh, as in Eagle Pose. If possible, wrap your right foot's toes behind your left calf.
3. Extend your arms out to the sides, palms facing up, or in a T-shape.
4. Inhale and, as you exhale, gently let your legs twist to the left, keeping your knees together.
5. Allow your knees to lower towards the floor or a block until you feel a comfortable stretch in your lower back and outer hip.
6. Keep your right shoulder grounded on the floor. Turn your head to gaze to the right, towards your right hand.
7. Breathe deeply, lengthening your spine with each inhale and relaxing deeper into the twist with each exhale.
8. Hold the pose for 30 seconds to 1 minute or longer, focusing on relaxation and deep breathing.
9. Inhale to slowly bring your knees back to the center. Untwist your legs and extend them for a few moments of rest.
10. Uncross and extend your legs before repeating on the other side.