(image from Yoga Basics)

This month's pose is Supine Twist. In Sanskrit--the original language of yoga--it's referred to as Supta ("supine") Merudandasana ("merudanda" = spine + "asana" = pose). You'll usually experience this pose during the "cool down" portion of your yoga class towards the end. This pose focuses on spinal health by offering passive relief by twisting the hips, it can also aid digestion with a gentle squeeze to those organs. I've been drawn to this pose lately in personal practice and my classes.

Lessons

Personally, I've been dealing with lots of sensitivity in my gut due to increased anxiety as I navigate new and exciting territories all at once! And some of the things I want to do to move forward are just out of my control regarding timelines, funding, permission, etc.

In my classes, I've been choosing to share this pose because off the easy and passive nature of the pose. Yet the gentle stimulation of the abdominal muscles-- if you choose to engage them--is a great reminder of the balance between putting effort with our goals but also not forcing ourselves through limits to feel productive. Productivity can feel as easeful as a gentle action, taking us deeper into what's already happening.

How To

Here are 5 steps to practice this pose:

1. Start laying down flat on your back

2. Extend the arms out to the sides, like a T-shape, keeping palms face down

3. Place the feet flat to the ground and bend the knees 90 degrees

4. Keep the knees together, then drop them to one side

5. Gaze up at the ceiling or turn the gaze in the opposite direction of the knees
   Breathe deep 3-5 breaths, then switch sides.

*Bonus Options* :

Place a pillow/folded blanket/block between your knees OR beneath them for extra support

Keep one leg extended and the other with knee bent and pulled across to the opposite side for a less intense stretch

Place a thinly folded blanket under the tops of the shoulder and the head for extra comfort

Benefits

• Alleviates lower back pain by

• May help with constipation, IBS, lack of appetite

• Relaxes the nervous system through toning the spine

• Enhances range of motion in the neck

Come practice this pose with us in the next yoga class!