Stretch Your Back Muscles and Improve Your Digestion

This exercise helps both the back and the tummy feel better.

Supine Spinal Twist

Relax and let gravity do the work in Supine Spinal Twist

1. Lie on your back.
2. Bend your knees and hug them to your chest.
3. Release your left arm to the floor, extending it straight out at shoulder level.
4. Exhale, drop both knees over to the right side of your body, twisting the spine and lower back. Place your right hand lightly on your knees.
5. Keep your left shoulder on the floor.
6. If it feels ok for your neck, turn your head and look at your left hand.
7. Relax into the pose. Let gravity pull the knees down, so you do not have to use any effort in this pose.
8. Hold for up to 10 breaths.
9. To release, inhale and roll the hips back to the floor, bringing your knees back to your chest.
10. Repeat on the other side for the same duration of time.

Benefits

• Stretches the back muscles. This can help to reduce backache caused by tightness in the back muscles.
• Realigns and lengthens the spine.
• The pressure exerted in the abdomen area during the twist, followed by the release of the pressure when releasing the twist, help to improve the blood circulation in the abdomen region. Done consistently, this can help to improve one's digestion.

Stay Safe

• Do not use force in this pose, let gravity do the work.
• Seek a doctor’s advice before practising if you have a recent or a chronic injury to the knees, hips or back.

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If you'd like to understand how yoga can improve indigestion, read Improve Your Digestion with Yoga.

If your stomach feels bloated, try this exercise to Relieve the Bloated Feeling in Your Stomach.