Supta Matsyendrasana (Supine Spinal Twist)

What is Supta Matsyendrasana?

Supta Matsyendrasana (Supine Spinal Twist) is a gentle reclining yoga pose that stretches the spine, hips, and shoulders while promoting relaxation and improving spinal mobility.

Supta, which means supine or reclining, matsya, which means fish, indra, which means ruler, and asana, which means position, make up the Sanskrit term Supta Matsyendrasana. This is a lying-down variant of the well-known Ardha Matsyendrasana stance. One of the fabled pioneers of hatha yoga is Matsyendra, also referred to as the “lord of the fishes.” Another name for this pose is Supta Jathara Parivartanasana.

Your muscles must warm up before you can perform deep twisting positions. You can warm up your back muscles with the yoga practice Supine Spinal Twist (Supta Matsyendrasana) before moving on to twisting poses. It cleanses the internal organs and lengthens and strengthens the spine. Stretching the neck, shoulders, back, and legs, this pose is calming.

The practitioner twists from the lower body while lying on their back to execute this pose. As the opposite hand presses against the bent leg, the torso bends slightly, causing the knee to land on the outside of the resting leg.

Muscle Work During Supta Matsyendrasana:

• Neck Muscles
• Middle and Lower Back Muscles
• Hip Muscles
• Gluteal Muscles
• Hamstring Muscle
• Knee Muscles

Supine Spinal Twist Video

How to Perform?

• With your legs straight, lie on your back on the yoga mat.
• To create a T, extend your arms sideways and align them with your shoulders.
• Breathe in and flex your right leg while maintaining a firm grip on the mat.
• Breathe out and raise your right knee to your chest while maintaining a straight left leg.
• Breathe in and out while gradually moving your right knee over your midline to the left.
• Make your right hip stack on top of your left hip by internally rotating it to the left. Additionally, this will cause your spine and lower back to twist.
• Keep your eyes on the fingertips of your right hand as you turn your head to the right.
• Because your shoulders and shoulder blades tend to lift during the twist, make sure they are firmly planted on the yoga mat.
• Instead of pushing your right leg all the way to the mat as you exhale, let gravity bring it down.
• Bring your head, leg, and hips back to the center to release the pose.
• After a few minutes of relaxation in this stance, repeat the exercises with your left leg.

Beginner’s Advice:

• If there is any soreness or stiffness, the head should not be turned sideways. Use a folded blanket or towel to provide the neck with more padding.
• Don’t push your knee all the way to the floor. Only extend your knee as far as it is comfortable for you.
• If you are unable to fully lower your bent knee to the floor, you can support it with a cushion or a yoga block.
• To add more cushioning, place a folded blanket beneath the buttocks.

Benefits:

• Pressing the knee against the abdomen gives the inner organs a wonderful massage that aids in their normal function and detoxification.
• Constipation and indigestion can be relieved by massaging the lower belly, which also enhances the digestive and elimination systems.
• By strengthening the muscles surrounding the spine, increasing lower back flexibility, and improving alignment, the twist to the lower and middle area of the spine at the back reduces back pain and other disorders related to the spine.
• As a result, there is greater space between the vertebrae in the spine, allowing energy to move more easily throughout the body.
• Supta Matsyendrasana is a regular practice that helps women with back pain and menstrual discomfort.
• Additionally, it enhances the health of your neurological system and thoracic blood circulation.
• To help tone and remove fat around the hips and waist, the lower abdomen is compressed, and the hips are rotated.
• It facilitates the flow of new blood and lessens stiffness in the lower back.
• Additionally, it strengthens the lower back and eases hip tightness, all of which enhance posture.
• Sleep is induced by Supta Matsyendrasana. It’s a great way to relieve mental and physical tiredness.

Preparatory Pose:

• Happy Baby Pose (Ananda Balasana)
• Downward-Facing Dog (Adho Mukha Svanasana)
• Plow Pose (Halasana)
• Wind-Relieving Pose (Pawanmuktasana)
• Bridge Pose (Setu Bandhasana)

Modifications:

If your hip flexibility permits, place your left hand on the right knee and push it to the floor in the previously described steps. You will be able to successfully extend your hip and lower back muscles.

Bend both knees and twist your entire lower body rather than bringing one knee to the side. This will provide you with a greater range of motion because your legs and hips will be squarely stacked on top of one another. You will be able to extend your lower back more and improve the flexibility of your hips.

Variations:

Supta Matsyendrasana with eagle legs:

Before rotating, straighten your legs to a 90-degree angle. Wrap your right leg around your left to achieve Eagle pose (Garudasana). Twist and bring the right knee to the left side of the torso while maintaining the interlaced legs. You are strengthening your ankles and knees by doing this.

Precautions and Contraindications:

Body injury: Do not perform this posture if you have just undergone surgery or have a hip, lower back, spine, or knee injury.

Pregnancy: This posture should only be attempted by expectant mothers under the guidance of a yoga instructor. To improve comfort, one can place a pillow between their knees. Nevertheless, as it may put strain on the abdomen, it should not be done during the third trimester.

Hernia: Those who have gastrointestinal problems or hernias should proceed cautiously.

Common Mistakes:

Keeping the Breath in:
Throughout this stance, you should breathe evenly and deeply. Don’t hold your breath.

Putting Your Knee on the Ground:
Avoid pushing your knee to the ground. Bring your knee over as far as is comfortable if you are unable to reach the floor. You might put a pillow beneath your feet and knees.

Conclusion:

As the name implies, the supine spinal twist is a good pose for your spine. It corrects the alignment, lengthens it, fortifies the surrounding muscles, and eliminates the roundedness caused by hunching over a laptop. Additionally, because it is a reclining position, it is soothing, which promotes sleep and relieves weariness.

FAQs

References:

• Ryt, A. P. (2020, July 31). How to do the Supine Spinal Twist (Supta Matsyendrasana) in yoga. Verywell Fit. https://www.verywellfit.com/supine-spinal-twist-supta-matsyendrasana-3567125
• Supine Spinal Twist (Supta Matsyendrasana): Steps and Benefits – Fitsri Yoga. https://www.fitsri.com/poses/supta-matsyendrasana
• Supine Spinal Twist Pose Yoga Pose (Supta Matsyendrasana). Tummee. https://www.tummee.com/yoga-poses/Supta Matsyendrasana