Supine Sinal Twist, or Supta Matsyendrasana in Sanskrit, is a restorative yoga pose known for its ability to release tension in the spine and promote deep relaxation. It gently stretches the back, shoulders, and hips while encouraging detoxification and stimulating the digestive organs. This pose is especially soothing for the nervous system, making it a popular choice toward the end of practice.
How do you do Supine Spinal Twist?
Step 1.
Start by lying on your back with legs extended straight out in front of you.
Step 2.
Bring your right knee into your chest and grab your shin or thigh with your hands
Step 3.
Roll slightly onto your left side as you let your right knee fall across your body towards the left, knee in line with your hips and ankle. Make sure to keep your spine fully extended.
Step 4.
Extend your arms out to either side in a T shape or cactus your arms; gaze over your right shoulder to complete the twist.
Step 5.
Aim to keep your right cheek and right shoulder grounded, while the right knee presses down towards the mat. You can use your left hand to gently heavy the right knee down to deepen the twist.
Step 6.
Roll back onto your back, extend both legs long, and repeat on the other side.
Benefits of Supine Spinal Twist
This pose stretches the spine, hips, and shoulders, improving overall flexibility.
It can help alleviate lower back pain by stretching and releasing tension in the back muscles.
The pose can calm the nervous system and promote relaxation, reducing stress.
The gentle twisting action massages the abdominal organs, which can stimulate digestion
Variations of Supine Spinal Twist
Keep your knees together as they fall to one side. You can adjust the stretch in your spine by bringing your knees closer and further away from your shoulders.
Use a block either between your knees or between your knee and the ground
Eagle wrap your legs before twisting
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