Supine Spinal Twist: Supta Matsyendrasana

Yoga

Supine Spinal Twist: Supta Matsyendrasana

Aug 31, 2012 //

About Supine Spinal Twist

Are you plagued by a chronic case of back pain? If you are tired of constantly experimenting with medicines in hopes of relieving the pain, we suggest that you opt for a natural pain killer. The supine spinal twist (supta matsyendrasana) is renowned for its ability to alleviate back pain without leaving the yoga follower to battle any adverse side effects. The supine spinal twist (supta matsyendrasana) is a gentle twisting yoga pose which essentially has a relaxing effect on the spine. A classic asana, the supine spinal twist (supta matsyendrasana) can be performed by both yoga beginners and experienced yoga practitioners.

Step By Step Instructions

These easy-to-follow guidelines will help you master the supine spinal twist (supta matsyendrasana) yoga sequence in no time!

  1. Position yourself on the yoga mat by lying on your back.
  2. Bend your knees and keep your feet pressed flat against the mat.
  3. Raise your hips slightly off the floor and move them an inch to the right side.
  4. Now bring your right knee up to your chest and straighten your left leg out onto the mat. Then shift your right knee onto the left side of your body.
  5. Extend the right arm out to the side. Place your left hand on the outside of the right knee.
  6. Turn your head to the right and look over your right shoulder.
  7. Maintain the supine spinal twist (supta matsyendrasana) pose for 5 to 10 breaths. Then draw the right knee back up to your chest.
  8. Repeat the supine spinal twist (supta matsyendrasana) pose sequence on the other side.

Health Benefits

Practice the supine spinal twist (supta matsyendrasana) pose to obtain the following wonderful health benefits!

  1. Stretches and strengthens the shoulders, chest, hips and spine.
  2. Therapeutic for spinal pain and stiffness.
  3. Can alleviate kidney problems, liver disorders, spleen disorders and gallbladder problems.
  4. Calms and soothes the mind.
  5. Therapeutic for hip pain and knee pain.

Things To Remember

Individuals suffering from degenerative disk disease should avoid the supine spinal twist (supta matsyendrasana) pose.

Sonia Sharma

I am presently functioning as a Yoga instructor for Fitness republic where I can continue feeding my yoga passion everyday in a different format through my writing and make people able to develop their personality at all levels – physical, emotional, intellectual and spiritual. And yes I am always open to feedback and suggestions.

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