knee down twist / supta matsyendrasana

knee down twist stretches the back muscles, realigns and lengthens the spine, and hydrates the spinal disks.

Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend the right knee and place the right foot on the left knee.

Exhale drop the right knee over to the left side of your body, twisting the spine and low back. Look at the right finger tips.

Keep the shoulders flat to the floor, close the eyes, and relax into the posture. Let gravity pull the knee down, so you do not have to use any effort in this posture.

Rest the left hand on the right knee adding more weight for gravity to pull the knee down.

Breathe and hold for 6-10 breaths.

To release: inhale and roll the hips back to the floor, and exhale the leg back down to the floor.

Repeat on other side.

Recent or chronic injury to the knees, hips or back.

half wind relieving posture, supine hand to toe, wind relieving pose.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.

Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.