Yoga Seated and Supine Twisting Poses
require a combination of physical and mental abilities, vary in intensity and complexity
Sage Marichi -
Marichyasana A
Benefits
Stretches spine, hamstrings, and shoulders
The base of the spine, the sacrum gets stronger
A great stretch to the neck and shoulders improving in strength (particularly good for office workers
Tones the hips and the belly area
Calms the nervous system
Stimulates abdominal organs
Improves digestion
Sage Marichi -
Marichyasana B
Benefits
Stretches spine, thighs and shoulders
Base of the spine, the sacrum gets stronger
A great stretch to the neck and shoulders improving in strength (particularly good for office workers)
Tones the hips and the belly area
Said to restore and rejuvenate the body
Stimulates abdominal organs
Improves digestion
Sage Marichi -
Marichyasana C
Benefits
Tones the muscles of the back
Straightens the upper back
Strengthens the neck muscles
Tones the internal organs
Half Lord of the Fishes -
Ardha Matsyendrasana
Benefits
Improves the range of motion of the entire spine
It increases the flexibility of the thoracic spine, using the shoulder blades and the various muscles of the shoulders effectively
Awareness of the body along with the breathing, encourages understanding of the mind too
Helps in stimulating the Manipura chakra (solar plexus)
Revolved Head-to-Knee-
Parivrtta Janu Sirsasana
Benefits
Stretches the calf, hamstring, and low back muscles
Opens the hips, groins, and shoulders
Opens the musculature and fascia around the waist, ribcage, and chest
Improves digestion
Stimulates the reproductive system
Circulates blood to the liver, colon, and kidneys
Revolved Pigeon–
Parivrtta Kapotasana
Benefits
Hip-opener with a twist, creating an even deeper stretch of the hips and pelvis than the standard version of kapotasana
Supine Spinal Twist
Pose I -
Supta Matsyendrasana I
Benefits
Improves the flexibility and the alignment of the spine
Improves the functioning of the abdominal organs
Oxygenates the blood
Energizes
Relieves stress and promotes calm
Supine Spinal Twist
Pose II -
Supta Matsyendrasana II
Benefits
Primarily releases tension from the body, particularly the torso, spine and upper body
Alleviates stiffness by encouraging mobility in the spine
Can help improve posture and alignment of spine
Can relieve and reduce back pain and is used for back injury rehabilitation
Stretches the chest, shoulders, hips and whole of the back
Tones hips and glutes
Improves digestion
Great pose to end the day after long sitting hours at the table or desk
Revolved Reclined Big Toe –
Parivrtta Supta Padangusthasana
Benefits
It makes hip joints flexible
Improves digestion and reduces constipation
Lengthens the hamstring muscles
Releases gas
Relieves lower back pain