pose of the week… supine twist – supta matsyendrasana

supine twist – supta matsyendrasana

The relaxation teamed with the feel of the spine rotating and something really happening in the body without you even trying  to do anything, makes this one of my favourite postures…

Benefits:  Massages the internal organs and the digestive system; so quite detoxifying! Encourages the shoulders to be more open. Lengthens the spine.

Contraindications: Be careful if you have any back conditions and only do what feels comfortable. Might not be good to do during pregnancy for some women – best to check with your Doctor or midwife on this one…

Practice: Lie on your back and hug your knees towards your chest (Little Boat)… Take a moment to breathe and allow the shoulders to settle…

Hold your legs behind the knees with your right forearm. Slowly bring your knees towards the floor on your right side. (If this feels too strong then place a cushion on the ground for your knees to rest on). Gently look to the left. If you feel comfortable – remove the supporting arm.

Give in to gravity and breathe…

To come back to the centre breathe out gathering your strength in  your abdomen.

Take a moment and breathe….. before doing the other side.

 

 

pose of the week – sitting with wide legs – upavistha konasana…

wide leg sitting – upavistha konasana

Benefits:  Can strengthen the muscles around the knees and help this area from feeling so vulnerable. Also strengthens the abdominal muscles and can improve flexibility in the hips and hamstrings.

Contraindication: This is generally a very safe posture to practice, but if it feels a strain keeping the upper body upright,  place a cushion just underneath your tailbone. This will give you some extra support and make the posture feel much more pleasant to do.

As with all poses of the week – if it doesn’t feel good to be in – don’t do it for now (until you have the advice of an experienced yoga teacher…)

Practice:  Sit on the floor with your legs comfortably wide. Placing hands wherever they feel relaxed – resting on the belly, or on the thighs…

Allow your hips and legs to be heavy and feel the sitting bones very much in contact with the ground…

Have an awareness of your spine being long and gently lengthening upwards.

Breathe easily and freely…

Stay in this posture as long as you feel happy being here…