The Bent Knee Lying Twist is an effective yoga pose that helps to stretch and strengthen the spine, hips, and lower back. It also helps to open up the chest and shoulders, improve flexibility, and relieve tension in the body.
How to perform
To perform the Bent Knee Lying Twist, follow these step-by-step instructions:1. Start by lying on your back on a mat or soft surface with your legs extended straight out.
2. Bend your knees and bring them towards your chest, keeping your feet flat on the floor.
3. Extend your arms out to the sides at shoulder height with your palms facing down.
4. On an exhale, slowly lower both knees to the right side of your body, keeping your shoulders flat on the mat.
5. Keep both knees bent at a 90-degree angle and try to keep them stacked on top of each other.
6. Inhale and hold the stretch for a few breaths, feeling the twist in your spine and stretching in your lower back and hips.
7. On an exhale, slowly bring your knees back to the center and repeat the twist on the other side.
8. Repeat the Bent Knee Lying Twist on each side for several breaths, deepening the stretch with each exhale.
9. After completing the twist on both sides, relax in a neutral position on your back with your legs extended and take a few deep breaths.
Note: If you have any existing back or hip injuries or conditions, it's important to consult with a medical professional before attempting this pose. Listen to your body and only stretch to a comfortable position to avoid any pain or discomfort.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.