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Dynamic Reclining Spinal Twist Supta parivritta garuda kriya

: 2 min

: 24 score

: 3 kcal

Favorable effect

Relaxes the lower back
Improves spinal mobility
Improves mobility of the hip joints
Improves mobility of the leg joints

Contraindications

Spinal injuries

Technique of execution

Lay down on your back. Spread your arms out to the sides. Press your hands firmly into the floor. Bend your legs. Wrap your right leg around your left. Push your knees to the left, twisting your lower back, and try to bring them down to the floor. Turn your head to the right. Press your shoulders firmly to the floor. Then bring your pelvis back to the center. Wrap your left leg around your right. Push your knees to the right, twisting your lower back, and try to bring them down to the floor. Turn your head to the left. Continue this sideways twisting movement, switching the positions of your legs and head. Breathe evenly. Then bring your pelvis back down to the floor. Straighten your legs. Relax your arms at a comfortable distance from your body.

What to do if it does not work out, as in the video

1

Focus on moving slowly, in sync with your breath, without trying to lower your knees one by one to the floor.

2

Be aware of over the stretching in your lower back, do not push yourself too hard.

Where can I meet

Lesson search

Challenges

Dynamic Reclining Spinal Twist occurs 1 time in 1 lesson

Theme	Title	Time
Energy	Energy Wake Up 45 min	45 min

Dynamic Reclining Spinal Twist occurs 19 times in 19 challenges

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 11	4 w.	11
Back	Healthy Spine in 28 Days 4 w. Day: 21, 23	4 w.	21, 23
Joints	Healthy Joints in 28 Days 4 w. Day: 17, 26	4 w.	17, 26
Energy	Cheerful Morning in 28 Days 4 w. Day: 11, 14, 16, 25, 27	4 w.	11, 14, 16, 25, 27
Waist	Slim Waist in 28 Days 4 w. Day: 16	4 w.	16
Joints	Healthy Joints in 14 Days 2 w. Day: 9, 11	2 w.	9, 11
Relax	Relaxation in 7 Days 1 w. Day: 6	1 w.	6
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 11	2 w.	11
Relax	Relaxation in 14 Days 2 w. Day: 3, 4, 5	2 w.	3, 4, 5
Immunity	Boost Your Immune in 14 Days 2 w. Day: 9	2 w.	9
Immunity	Boost Your Immune in 21 Days 3 w. Day: 16	3 w.	16
Joints	Healthy Joints in 21 Days 3 w. Day: 16, 18	3 w.	16, 18
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 18	3 w.	18
Relax	Relaxation in 21 Days 3 w. Day: 6, 10, 11, 12	3 w.	6, 10, 11, 12
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 77	12 w.	77
Split	Front split in 28 Days 4 w. Day: 28	4 w.	28
Split	Side split in 28 days 4 w. Day: 10	4 w.	10
Joints	Hip Opening in 21 Days 3 w. Day: 14	3 w.	14
Digestion	Healthy Digestion in 28 Days 4 w. Day: 2	4 w.	2

Details of the exercise

Category

Supine Poses

Mechanics

Dynamic

Complexity

For Beginners

Duration

2 minutes

Energy consumption

3 kcal

Popularity

361 out of 442

Where can I meet

Lesson search

Challenges

Dynamic Reclining Spinal Twist occurs 1 time in 1 lesson

Theme	Title	Time
Energy	Energy Wake Up 45 min	45 min

Dynamic Reclining Spinal Twist occurs 19 times in 19 challenges

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 11	4 w.	11
Back	Healthy Spine in 28 Days 4 w. Day: 21, 23	4 w.	21, 23
Joints	Healthy Joints in 28 Days 4 w. Day: 17, 26	4 w.	17, 26
Energy	Cheerful Morning in 28 Days 4 w. Day: 11, 14, 16, 25, 27	4 w.	11, 14, 16, 25, 27
Waist	Slim Waist in 28 Days 4 w. Day: 16	4 w.	16
Joints	Healthy Joints in 14 Days 2 w. Day: 9, 11	2 w.	9, 11
Relax	Relaxation in 7 Days 1 w. Day: 6	1 w.	6
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 11	2 w.	11
Relax	Relaxation in 14 Days 2 w. Day: 3, 4, 5	2 w.	3, 4, 5
Immunity	Boost Your Immune in 14 Days 2 w. Day: 9	2 w.	9
Immunity	Boost Your Immune in 21 Days 3 w. Day: 16	3 w.	16
Joints	Healthy Joints in 21 Days 3 w. Day: 16, 18	3 w.	16, 18
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 18	3 w.	18
Relax	Relaxation in 21 Days 3 w. Day: 6, 10, 11, 12	3 w.	6, 10, 11, 12
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 77	12 w.	77
Split	Front split in 28 Days 4 w. Day: 28	4 w.	28
Split	Side split in 28 days 4 w. Day: 10	4 w.	10
Joints	Hip Opening in 21 Days 3 w. Day: 14	3 w.	14
Digestion	Healthy Digestion in 28 Days 4 w. Day: 2	4 w.	2

Reward

Flexibility

6

Stamina

4

Focus

2

Strength

4

Mobility

7

Balance

1