Easy Lower Back Twist/ Supta Matsyendrasana
- Steps 1
Inhale, bend the left knee
- Steps 2
Grab hold of the knee with the right palm, stretch the left hand to the side on the floor at shoulder level
- Steps 3
Exhale, bring the left bent knee to the right side
- Steps 4
Try touching the knee to the floor
- Steps 5
Keep the right leg straight
- Steps 6
Twist the head and look to the left side at your palm
- Steps 7
Hold the pose for 5 breaths
- Steps 8
Inhale, straighten the head and raise the knee
- Steps 9
Exhale, release the left leg straight on the floor and come to the starting position
- Steps 10
Repeat on the other side
- Steps 11
Precautions: People with serious back problems like sciatica, piles, hernia or slipped disc should be careful with this posture.
This pose helps in loosening the muscles and relaxing the spinal vertebrae. Twisting the lower back relieves the tension in this area and also lowers the blood pressure. It's a perfect pose to practice at the end of the Yoga session. Let's check out the steps: Lie down on your back with your hands beside the hips, palms facing downwards This is the starting position.
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