SUPT MATSYENDRASANA
Method of Practice
- Lie flat on your back and extend both arms out to the sides at shoulder level, forming a ‘T’ shape.
- Bend your right knee and lift the right leg, placing the right foot on or near the left knee.
- Slowly lower your right knee across your body toward the left side, attempting to bring it as close to the floor as is comfortable.
- Keep both shoulders in contact with the floor and turn your head to the right, if comfortable, to deepen the twist.
- Hold the posture for a few seconds while breathing normally.
- Slowly return to the starting position and repeat the same sequence on the opposite side.
- Repeat a few times on each side.
Benefits of Supta Matsyendrasana (Supine Spinal Twist Pose)
- Strengthens the muscles of the back and buttocks.
- Helps maintain the health and hydration of the intervertebral discs.
- Improves the flexibility and alignment of the spine.
- Stimulates the abdominal organs, promoting healthy digestion.
- Supports the body’s natural detoxification processes by enhancing circulation and organ function.
- Particularly beneficial for back pain, lower back pain, constipation, acidity, digestive disorders, stress, and insomnia.
- Also serves as a supportive practice for diabetes mellitus, thyroid disorders, menstrual pain and cramps, and headaches associated with digestive disturbances and excessive intestinal gas.
Contraindications
If you have any of the following conditions, practice this pose only under the guidance of a qualified physician or yoga expert:
- A slipped (herniated) disc or other serious spinal disorders.
- Cervical spine disorders.
- Hip injury.
- Recent abdominal or knee surgery.
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