仰卧脊柱扭转式
Supta Matsyendrasana
SOOP-tah maht-see-en-DRAHS-ah-nah
放松的仰卧扭转，释放脊柱并促进放松。
如何做 仰卧脊柱扭转式
- 仰卧
- 一侧膝盖拉向胸部
- 将膝盖引导到身体对侧
- 同侧手臂向外伸展，目光看向该方向
- 双肩保持贴地
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