It is during these “downtime” months, due to the relentless rain and the often, non-waterproof mode of transport for most being a scooter, that there can be long periods of waiting and sitting around. This is a perfect opportunity to stretch, but I get that the rainy weather can also bring on a more relaxed, snoozy state of mind, so I figure why not combine both into a lazy stretch.
Let me introduce this month’s snoozy stretch: Supta Madhyasana. Supta meaning ‘recline’ in Sanskrit and madhyama meaning ‘middle’ – reclining waist pose. The back is the main motor of our body and when it starts to tighten up and loose movement, the rest of the body will surely follow suit. In order for us to be moving at our maximum potential, you can consider this posture a greasing of the spine. Not only is it a great posture for your back, but it also gives you an opportunity to rest the mind and relax into a nice rhythm, watching your breath and quietening the mind.
Listed below are some more benefits of practising this pose:
•Releases the tension in the lower back
•Opens tight shoulders and the chest
•Elongates the big groups of muscles on each side of the spine
•Massages the internal organs
•Quiets the mind
•Opens the hips and IT line of the legs.
Please follow these steps to practise Supta Madhyasana:
1. Lie flat on back. Arms are parallel to the shoulders, palms facing down.
2. Inhale to bring a straight left leg out to the left side the body, on another inhale bring right leg across the body and stack the right leg on top of left leg. Be mindful to keep both legs straight. Beginners, you may find it difficult to bring your legs up high, start at an angle where you can manage to have both legs on top of each other (see photo one).
3. Play with how ‘high’ you can bring the feet toward the left hand. (The higher the legs go, the higher the twist goes up your spine (see photo two).
4. The head will look back at the right hand as you extend your feet to the left. Look over at the right hand and try to keep the right shoulder grounded.
5. Hold this posture for a minute or more – inhale to release from the asana and repeat on the other side.
Be safe in this weather.
“Patience is not the ability to wait but the ability to keep a good attitude while waiting.” – Joyce Meyer.