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If your spine could talk, it would beg you to include this one in your practice! Supine Spinal Twist is like a mini vacation for your back, shoulders, and hips, all while giving your digestion a gentle nudge. Beginner-friendly and super satisfying, it’s a pose you’ll want to fold into your routine whenever tension or desk-life stiffness strikes.
Step-by-Step Instructions for Supine Spinal Twist
1. Come to lie on your back.
2. Bend your right knee and hug it into your chest.
3. Use your left hand to draw your knee across your body to the left side of the mat.
4. Lift your hips and bump them slightly to the right.
5. Extend your right arm straight out from your shoulder.
6. Bring your left hand on top of your right knee and exert gentle pressure downwards.
7. Turn your head and take your gaze over your right shoulder.
8. After 10 or more breaths, switch sides and repeat.
🧘 Tip from a Yogi
"Turn this pose into a restorative posture by bringing a bolster or a stack of folded blankets under your knee and shin. Let your head rest in a neutral position. When you are fully supported, you can comfortably stay in this pose for several minutes."
Supine Spinal Twist Basics
Sanskrit Meaning: Supta (Reclined) Matsyendra (Lord of the Fishes) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine
Pose Category: Spinal Twist
Props: A block or a bolster under your knee can be helpful
Supta Matsyendrasana Benefits
- Stretches the back, shoulders, abdomen, and hips
- Encourages spinal mobility
- Supports digestion
Key Alignment Cues of Supine Spinal Twist
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Keep Your Shoulders Down
Keep both shoulders glued to the mat; they anchor your twist. -
Knee Position Options
If your top knee doesn’t touch the mat when both your shoulders are anchored, it’s okay to let it float or rest it on a block for extra support. -
Don’t Be Fooled by Looks
Taking your knee to the floor may look like a deeper stretch, but if your shoulder lifts you’re losing the stretch’s source. Prioritize shoulder contact with the floor over getting your knee down.
Beginner Tips for Supine Spinal Twist
- Supta Matsyendrasana is fairly accessible, but if you can’t lie on the floor for any reason, you can do a similar twist while sitting in a chair.
- You can fold a blanket under your shoulders or knees for extra comfort.
- Slide a block or bolster underneath your knee for support if it doesn’t reach the floor.
Supine Spinal Twist Variation
Eagle Legs (Twisted Root)
Take your legs into an Eagle position with the right leg on top before bringing your right knee over to your left side. This variation intensifies the hip stretch.
Why We Practice Supta Matsyendrasana
Revolved poses are good for digestion and relaxation. A Supine Spinal Twist is a gentle way to revolve, making it very appropriate for a finishing pose at the end of your practice or as you prepare for rest.
Supine Spinal Twist FAQs
What is Supine Spinal Twist?
It’s a gentle twist that stretches your spine, hips, and shoulders while lying on your back. Think of it as giving your spine a little reset.
What are the benefits of Supta Matsyendrasana?
It releases tension and stretches the back, shoulders, abdomen, and hips, and compresses your internal organs.
What muscles does the Supine Spinal Twist work?
This pose targets your obliques, lower back, shoulders, and glutes. It also gently stretches your hips and chest, making it a full-body release.
Can I practice Supine Spinal Twist if I have lower back pain?
It’s best to avoid deep twists when your lower back hurts, unless you are instructed otherwise by your health care provider.
How long should I hold Supta Matsyendrasana?
10 or more breaths per side is perfect. Focus on slow, deep breathing and keeping those shoulders grounded.
