Supine Spinal Twist Pose

Supta Matsyendrasana

Supine Spinal Twist Pose

What is Supine Spinal Twist Pose?

Supine spinal twist pose, or supta matsyendrasana in Sanskrit, is a beginner's reclining twist. From a supine position, the yogi bends the right leg and lowers the knee to the left. The right arm stretches to the right while the left hand gently presses down on the knee. The posture is then repeated on the other side. It's a very accessible and simple twist, which makes it great for beginners.

Instructions

  • Begin on your back.
  • Exhale and bend your right leg, knee toward the sky.
  • Inhale and reach your right arm to the right, palm on the ground.
  • Place your left hand on your right knee.
  • Exhale and lower your knee to the left. Turn your head to the right.
  • Breathe while holding the pose.
  • On the next inhale, come back to center and straighten your right leg.
  • Exhale and bend your left leg, knee toward the sky.
  • Inhale and reach your left arm to the left, palm on the ground.
  • Place your right hand on your left knee.
  • Exhale and lower your knee to the right. Turn your head to the left.
  • Breathe while holding the pose.

Cautions

  • Avoid if there is hip or back injury

Benefits of Supine Spinal Twist Pose

  • Stretches the spine and back
  • Stimulates digestion
  • Energizes the body
  • Relieves stress and calms the mind

Supine Spinal Twist Pose Details

Sanskrit Name
Supta Matsyendrasana
Pronunciation
soop-tah maht-syen-DRAH-sah-nah
Pose Level
Beginner
Drishti
Parshva (Side)
Pose Type
Twists
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