- Namaste yogis
Today’s pose will help strengthen the core muscles of your torso. A strong core is really important in supporting the lower back therefore this exercise in invaluable as a preventative to lower back injury and pain, but should be avoided or performed with extreme caution if you already have lower back pain or injuries.
For more information regarding core muscles please visit the Australian School of Meditation and Yoga web site: http://www.asm.org.au/yoga/articles/2008/02/05/core-support/
While performing the exercise keep checking to see that your shoulders, neck and jaw are not holding any tension. Also check that your knees and/or feet stay together, this keeps your sacro-iliac joint safe.
Strengthening Supine Twist - Lie down on your back with your knees bent. Your lower legs should be parallel to the floor and the thighs at right angles to the torso. Have your arms beside your body and bent at the elbows with the fingers pointing up to the ceiling.
- Inhale and lower your legs to a 45 degree angle to the right and rest them in your right hand. (fig.1) Stay for 5-10 breaths and feel the work in your abdominal muscles as they help to support your legs.
- Repeat on the other side.
If you would like to work a little deeper in the pose there are 3 more options. - Lie on the floor with your knees bent as above but bring your arms out to the side. As you lower your legs to the right you are supporting them solely with your core strength. (fig.2)
- Prepare for the pose as in the above variation but straighten out your left leg and then lower to a 45 degree angle. (fig.3) Repeat to the same side with your right leg out straight, left leg bent.
- The last variation is to perform the pose with both legs straight. (fig 4)
