Torcao Espinal Deitada
Supta Matsyendrasana
SOOP-tah maht-see-en-DRAHS-ah-nah
Uma relaxante torcao deitada que libera a coluna e promove o relaxamento.
Como fazer Torcao Espinal Deitada
- Deite-se de costas
- Leve um joelho em direcao ao peito
- Guie-o cruzando o corpo para o lado oposto
- Estenda o braco do mesmo lado e direcione o olhar para ele
- Mantenha ambos os ombros no chao
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