Supine Spinal Twist

Here are the steps for a Two-Knee Spinal Twist (Supta Matsyendrasana):

Starting Position

Begin by lying on your back on a comfortable mat. Bend your knees and place your feet flat on the floor.

Arm Position

Extend your arms to the sides, forming a T-shape with your body. Keep your palms facing down.

Twisting Movement

Inhale as you lift your knees towards your chest. Exhale and slowly lower both knees to one side, aiming to touch the floor. Keep your shoulders on the mat and maintain the T-shape with your arms.

Engage Core Muscles

Engage your core muscles to control the movement. Feel the twist in your spine as your knees move to the side.

Return to Center

Inhale and slowly bring your knees back to the center. Exhale and repeat the twist, this time lowering your knees to the opposite side.

Repetition

Repeat the movement for a set number of repetitions or a specified duration.

Breathing

Coordinate your breath with the movement, inhaling in the center and exhaling during the twist.

Modification

If needed, you can modify the range of motion based on your flexibility and comfort.

Cool Down

After completing the desired number of repetitions, gently bring your knees back to the center. Take a moment to relax and stretch before standing up.

Remember to listen to your body, start with a comfortable range of motion, and gradually increase intensity as you become more familiar with the exercise. If you experience any pain or discomfort, stop the exercise, and consult with a fitness professional or healthcare provider.