Rugligging-wervelkolomdraai
Supta Matsyendrasana
SOOP-tah maht-see-en-DRAHS-ah-nah
Een ontspannende liggende draai die de wervelkolom ontlast en ontspanning bevordert.
Hoe doe je Rugligging-wervelkolomdraai
- Lig op je rug
- Trek één knie naar je borst
- Begeleid deze over je lichaam naar de andere kant
- Strek de arm aan dezelfde kant en kijk ernaar
- Houd beide schouders op de grond
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