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Preparatory Exercise
Supine Spinal Twist Prep
मर्कटासन तैयारीমর্কটাসন প্রস্তুতি
Beginner
🤸
About this Practice
Lying spinal rotation. A gentle supine twist that decompresses and rotates the entire spinal column from base to neck. Releases the muscles of the lower back and ribs, and stimulates intestinal peristalsis.
How to Practise
- 1
Lie on the back with arms extended sideways (T-shape).
- 2
Bend both knees to the chest.
- 3
Let both knees drop slowly to the right side, keeping shoulders on the floor.
- 4
Turn the head to the left. Hold 30–60 seconds. Then repeat on the left.
Benefits
- ✓Decompresses the spine
- ✓Stretches the outer hips and IT band
- ✓Stimulates intestinal function
- ✓Releases lower back tension
- ✓Excellent for pre-sleep relaxation
Health Goals Addressed
⚠️ Cautions & Contraindications
Spinal disc herniation (reduce rotation range). Pregnancy.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.