Two Knee Spinal Twist Pose, Supta Matsyendrasana, is a very simple pose to perform. Let us get right into the stretch. Roll out your yoga mat and lay on your back. Bring the legs together while positioning your arms out at the shoulder, putting yourself in the letter “T” position. Not to forget to keep your palms facing down. Bend the right knee, placing the sole of right foot on the mat next to the left knee. Keeping the left leg extended, flex the left foot out, step down on the right foot, and lift the hips off the mat. Move the hips to the right. Crossing both hips over the center line of the body and lower your hips back down onto the mat off center. Gently set the sole of your right foot on top of the left leg, either above or below the knee. Engage the abdominal muscle, keeping the right foot on the left leg, bring the right knee across the body toward the left. Feel the right hip lift off the mat. As you feel the spine began to twist, you may need to realign it. To do this, keep the back of the head flat on the mat. Press down into the palm of the hands and move both shoulder blades over to the left a couple of inches. Keep both shoulder blades down on the mat. Turn your head to the right, maintain the same body position. Face the left hand on top of the right knee. Allow the weight of the hand to increase the stretch deeper. Make sure you are taking deep breaths throughout the pose. To release from the Two Knees Spinal Twist remove your left hand, relaxing it back down to the mat. Turn your head back to look at the sky. Bring the right knee back to center placing your foot on the mat. Adjust back to center and lower your leg down onto the mat retaining that “T” posit. Repeat on the other side.
The Two Knee Spinal Twist is very beneficial to the chest, shoulders, lower back, hips, middle spine, and even the upper back. It encourages movement in your spine and vertebrae, increasing your mobility as well. It aids to alleviating pain or stiffness in your lower back, spine, or hips caused by everyday stress and activities. The twist even tones your internal organs by massaging and stretching them. Which could improve your overall quality of life.
If you believe you are experiencing chronic lower back pain and think seeing one of our highly trained pain management physicians, as well performing this pose, will benefit you, please click here to schedule an appointment. Come to Denver Pain Management Clinic and get your active lifestyle back. Enhance your quality of living, enjoyment of participation in activities, and call us today to see if we can help manage your chronic back pain!