Reclined Revolved Half Wind-Relieving Pose
सुप्त परिवृत्त अर्ध पवनमुक्तासन
Target Muscles
Benefits (6)
- + Relieves lower back pain
- + Improves spinal flexibility
- + Stimulates abdominal organs
- + Calms the nervous system
- + Releases hip tension
- + Aids digestion
Avoid If (5)
- - Recent abdominal surgery
- - Severe spinal injury
- - Sciatica flare-up
- - Herniated disc
- - Pregnancy (late stages)
About
This gentle supine twist helps to release tension in the lower back and hips, promoting spinal mobility and aiding digestion. It's an excellent pose for beginners to experience the benefits of twisting in a supported manner.
Step-by-Step Instructions
1. Lie supine on your mat with your head supported by a folded blanket, knees bent and feet flat on the floor, hip-width apart.
2. Inhale, draw your right knee towards your chest, clasping your shin with your hands. Keep your left foot grounded.
3. Exhale, and with your left hand, gently guide your right knee across your body towards the floor on your left side.
4. Extend your right arm out to the side at shoulder height, palm facing up, keeping your right shoulder grounded.
5. Turn your head to the right, gazing along your right arm, ensuring your neck is relaxed and long.
6. Actively press your right shoulder blade down into the mat and lengthen through your right arm.
7. Keep both shoulders level and grounded. Allow the spine to twist naturally, without forcing.
8. Hold the pose for 5-8 breaths, allowing the breath to deepen the twist and release tension.
9. Inhale to bring your head back to center and your knee back to your chest.
10. Exhale, release your right leg back to the floor, and repeat on the left side.