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17 Jul, 2024
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Yoga For Beginners- 2 Knee Spinal Twist Pose

“Supta Matsyendrasana- The 2 Knee Spinal Twist Pose”

The 2 knee spinal twist pose is a reclining twist posture that stretches & relieves tightness of the chest muscles, shoulders, upper & lower back, hips and spine. It helps release tension from the whole body and is a simple, relaxing posture for beginners.

Additional Benefits of The 2 Knee Spinal Twist Pose:

Improves digestion, massages & stimulates the internal organs



1. Lie straight on your back bending your knees with your feet on the floor (make sure feet & knees are together)

2.  Open arms out to your sides forming a T shape on the ground (make sure your palms touch the floor)

3. Slowly lift your feet off the floor, lowering your bent legs to your right side, whilst tightening your abs up & in (you may use a billow under your bottom bent knee for comfort)

4. Gently turn your head to the opposite side (left side) while shoulders remain grounded

5. Stay in this position for upto 5 yoga breaths, keeping abs tightened then return to starting position

6. Repeat steps 1 to 5 on the opposite side

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*Video Credits: Yoga With Adriene