Supta Matsyendrasana: Benefits and how to do supine spinal twist | XpertsReviews.com

Supta Matsyendrasana or supine spinal twist is also called reclining twist and reclining lord of the fish pose. This is the perfect yoga pose to relax your muscles after an intense yoga session. It is also considered one of the best yoga poses that help your body cool down. Additionally, it helps increase spinal flexibility. This has many health benefits and here is how to correctly perform the supine spinal twist. Additionally, it is important to follow the correct steps to do yoga asanas to avoid any injuries.

What are the benefits of supine spinal twisting?

Here are some of the notable benefits of supine spinal twist yoga pose as explained by yoga expert Dr. Hansaji Jayadeva Yogendra.

1. Relieves back pain

The supine spinal twist yoga asana is a great way to relieve back pain. It helps relax and extend the muscles of the neck, shoulders and back. It also builds abdominal muscles, which helps manage persistent back pain.

2. Improves digestion

Do you suffer from digestive problems? Try incorporating Supta matsyendrasana into your fitness routine. This yoga pose helps relieve digestive issues such as constipation by stimulating the digestive tract. Doing this yoga will gently massage your inner organs and help improve digestive health.

Read also: Yoga postures for digestion: 5 asanas for better intestinal health

Read also

3. Keeps stress away

The supine spinal twist is a great pose to relax and reduce stress after a hectic and tiring day. Doing this pose helps relax your mind and makes you happy and more energetic. Plus, it also helps you sleep better.

4. Increases flexibility

If you have trouble twisting and turning your back, shoulders, and hips, try incorporating the supine spinal twist pose into your daily fitness routine. This pose helps improve flexibility in the back, shoulders and hips. Little by little, you will be able to perform all the yoga asanas with great flexibility and ease.

5. Promotes blood circulation

Doing spinal twists while supine helps improve blood circulation throughout the body. This yoga pose helps improve blood circulation and promote a calm mind-body connection by gently stretching muscles and releasing tension in the body.

How to do a supine spinal twist or supta matsyendrasana?

Here is a complete guide to performing a supine spinal twist as explained by the expert:

• Step 1: Lie on your back in this asana with your body flat and straight. After exhaling, place your lower back on the floor.
• 2nd step: Make sure your abdominal muscles are tight. Now take a deep breath, lift your feet off the floor and bend your knees.
• Step 3: Exhale and extend your arms in a straight line with your shoulders.
• Step 4: Place your palms down for added support. Use your core muscles to keep your spine stable. Bring your knees and feet together as you work on this.
• Step 5: Inhale and lift your feet slightly higher than your knees.
• Step 6: Exhale and lower your legs to the left side of the floor, keeping your knees and feet stacked. Additionally, you need to make sure that your heels rest a foot away from your butt and your knees are at hip height.
• Step 7: Breathe calmly and deeply and tilt your head slightly to the right. So you can keep your upper spine twisted and push your right shoulder down. It will help ground the shoulders if you keep your arms at shoulder level. For 30 to 60 seconds, hold the position.
• Step 8: Press your hands on the floor and contract your abdominal muscles to come out of the position. Inhale, raise your legs above your chest and lift your chest. Keep your knees together.
• Step 9: Release the breath. Raise your head and chest toward your thighs while bringing your thighs toward your chest. While your head is raised, be careful not to raise your shoulders.
• Step 10: As you bring your head and shoulders toward the floor, contract your abdominal muscles. Then, extend your arms again and perform the twist on the opposite side.

Who should avoid performing a supine spinal twist?

• Do not perform this asana if you have serious lower back problems.
• Practice this asana only under the supervision of a specialist if you are pregnant.
• Alternatively, you may find it easier to perform this pose with a pillow between your knees.
• If you have had surgery on an internal organ, avoid this pose.