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Shiva Pose

Etymology:

  • Supta Svarga Dvijasana originates from Sanskrit:
    • Supta means "reclined" or "lying down."
    • Svarga means "heaven" or "bliss."
    • Dvijasana translates to "pose of the bird" or "twist."

Benefits:

  • Stretches the spine, shoulders, and chest.
  • Opens the hips and groin.
  • Increases flexibility in the spine.
  • Helps relieve stress and tension.
  • Stimulates digestion and massages internal organs.

Contraindications:

  • Recent abdominal surgery.
  • Herniated disc.
  • Severe back or neck injury.
  • Pregnancy (modifications may be necessary).

Alignment Tips:

  • Keep the shoulders grounded and the spine lengthened.
  • Engage the core to protect the lower back.
  • Maintain a steady breath throughout the pose.
  • Avoid collapsing into the shoulders or rounding the spine.

Therapeutics:

  • Alleviates back pain.
  • Relieves tension in the hips and groin.
  • Can be therapeutic for mild sciatica.

How to do it:

  1. Begin lying on your back with your knees bent and feet flat on the floor.
  2. Extend your arms out to the sides in a T position, palms facing down.
  3. Lift your feet off the floor, bringing your shins parallel to the ground.
  4. Exhale and lower both knees to the right side, keeping them stacked.
  5. Turn your head to the left, keeping both shoulders grounded.
  6. Hold the pose for 30 seconds to 1 minute, breathing deeply.
  7. Inhale to return to center, then exhale and repeat on the other side.

Modifications:

  • Place a block or bolster between the knees for support.
  • Use a strap around the thighs if reaching the ground is challenging.
  • Keep the knees bent instead of straightening the legs for a gentler variation.

Props:

  • Yoga bolster or pillow.
  • Yoga block.
  • Yoga strap.

Misalignments:

  • Arching the lower back excessively.
  • Allowing the knees to separate.
  • Straining the neck by turning too far.
  • Holding the breath or shallow breathing.

Assisting:

  • Press gently on the top knee to deepen the twist.
  • Place a hand on the shoulder to encourage grounding.
  • Offer support with a bolster or block under the knees.

Prep Poses:

  • Supine twist (Supta Matsyendrasana).
  • Bridge pose (Setu Bandhasana).
  • Child's pose (Balasana).

Follow Up Poses:

  • Reclining bound angle pose (Supta Baddha Konasana).
  • Savasana (Corpse pose).
  • Downward-facing dog (Adho Mukha Svanasana).
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