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Reclined Thigh-Over-Thigh Twist (supta parivartanasana)

Reclined posture that relieves tension in your spine and hips.

Reclined Thigh-Over-Thigh Twist (or supta parivartanasana) can relieve tension in your spine and hips by twisting your spine and stretching your hips. This pose also helps to open your chest, shoulders and lower back. As you twist in this pose, you massage your abdominal organs, which helps to improve digestion and elimination.
If you are having difficulty sleeping, you can perform this pose to help calm your mind and relax your body for sleep. You should feel calm and rejuvenated after performing Reclined Thigh-Over-Thigh Twist.
If you find your arms and shoulders tend to lift off the floor as you move into the twist, focus on pressing your arms and shoulders back down to the floor. As you hold Reclined Thigh-Over-Thigh Twist, remember to breathe evenly, allowing your body to soften and release further into the twist with each exhalation.
You should be careful performing this pose if you have a hip injury or problems with your spine.
Lie on your back with your knees bent and your feet together. The soles of your feet should be flat on the floor.
Rest your arms out to your sides at shoulder height, with your palms facing up.
Cross your right leg over your left thigh.
(Make sure there is no space between your thighs.)
Exhale as you lower your knees toward the floor on the left side of your body.
(Allow your knees to drop until you feel a comfortable stretch. Your knees do not have to rest on the floor.)
Turn your head to look at your right hand.
Hold the pose for 15 to 45 seconds and then inhale as you bring your knees back to the center and rest your feet on the floor.
Repeat steps 3 to 6 for your other side.
My neck feels strained when I turn my head to look at my hand. What should I do?
If your neck feels strained, you can look up at the ceiling and tilt your chin down slightly to lengthen the back of your neck.
How can I deepen the pose?
While holding the pose, place the hand closest to your knee on your thigh and gently press your leg closer toward the floor. Make sure you do not pull on your leg.
How can I modify the pose to stretch my hips more?
Perform steps 1 to 2 above and then cross your right ankle over your left thigh so that your right shin is parallel to the floor. Then lower your left knee so that the sole of your right foot comes to rest on the floor. After holding the pose for 15 to 45 seconds, repeat these steps for your other side.
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