누워서 척추 비틀기
Supta Matsyendrasana
SOOP-tah maht-see-en-DRAHS-ah-nah
척추를 풀어주고 이완을 촉진하는 편안한 누운 비틀기입니다.
하는 방법 누워서 척추 비틀기
- 등을 대고 눕는다
- 한쪽 무릎을 가슴 쪽으로 당긴다
- 무릎을 몸 반대편으로 넘긴다
- 같은 쪽 팔을 옆으로 뻗고 그 방향을 바라본다
- 양 어깨를 바닥에 붙인 채 유지한다
Benefits
- Releases tension in the lower back and spine
- Stretches the outer hips, glutes, and chest
- Improves spinal rotation and mobility
- Calms the nervous system and promotes relaxation
- Aids digestion by gently massaging the abdominal organs
Muscles Engaged
Modifications
- Place a bolster or pillow between the knees for support
- Keep both knees together and drop them to one side for a gentler twist
- Place a block under the dropped knee if it does not reach the floor
Cautions
- Avoid with acute disc herniation or severe lower back pain
- Use caution during pregnancy; use a bolster between the knees
- Those with sacroiliac joint dysfunction should keep the twist gentle