Supta Matsyendrasana or supine spinal twist can be known as reclining twist and reclining lord of the fish pose. It’s the good yoga pose to chill out your muscular tissues after a heavy yoga session. It’s also thought of among the best yoga poses that helps your physique calm down. Furthermore, it helps to extend spinal flexibility. It comes with plenty of well being advantages and right here’s how you are able to do the supine spinal twist correctly. Additionally, it is very important observe the right steps to do the yoga asana to keep away from any harm.

What are the advantages of supine spinal twist?

Listed below are a number of the notable advantages of the supine spinal twist yoga pose as defined by yoga skilled, Dr Hansaji Jayadeva Yogendra.

1. Relieves again ache

The supine spinal twist yoga asana is a superb technique to relieve again ache. It helps to chill out and prolong the neck, shoulders, and again muscular tissues. It additionally expands the belly muscular tissues which helps handle ongoing again ache.

2. Improves digestion

Affected by digestive issues? Attempt incorporating supta matsyendrasana into your health routine. This yoga pose helps to ease digestive issues similar to constipation by stimulating the digestive tract. Doing this yoga will gently therapeutic massage your inside organs and assist enhance digestive well being.

Additionally Learn: Yoga poses for digestion: 5 asanas for stronger intestine well being

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3. Retains stress at bay

Supine spinal twist is a superb pose for stress-free and reducing stress after a busy and tiring day. Doing this pose helps chill out your thoughts and makes you are feeling completely satisfied and extra energetic. Plus, it additionally helps you sleep higher.

4. Will increase flexibility

In the event you discover it difficult to twist and switch your again, shoulder, and hips, attempt incorporating the supine spinal twist pose into your every day health routine. This pose helps to enhance flexibility in your again, shoulder, and hips. Progressively, it is possible for you to to do all yoga asanas with nice flexibility and ease.

5. Promotes blood circulation

Doing supine spinal twists helps to enhance blood circulation all through the physique. This yoga pose helps enhance blood circulation and promote a peaceful mind-body connection by gently stretching muscular tissues and releasing stress within the physique.

Find out how to do a supine spinal twist or supta matsyendrasana?

Here’s a full information to doing a supine spinal twist as defined by the skilled:

• Step 1: Lie in your again on this asana along with your physique flat and straight. After exhaling, relaxation your decrease again on the bottom.
• Step 2: Make sure that your belly muscular tissues are contracted. Now, take a deep breath, raise your ft off the bottom, and bend your knees.
• Step 3: Exhale and prolong your arms out in a straight line along with your shoulders.
• Step 4: Place your palms dealing with downward for added help. Use your core muscular tissues to maintain your backbone steady. Carry your knees and ft collectively whilst you work on this.
• Step 5: Inhale and raise your ft barely increased than your knees.
• Step 6: Exhale and decrease your legs to the left facet of the ground, conserving your knees and ft stacked. Moreover, you’ll want to be sure that your heels are resting a foot away out of your buttocks and that your knees are at hip peak.
• Step 7: Take a peaceful, deep breath and tilt your head barely to the fitting. With the intention to maintain your higher backbone twisted, and root down your proper shoulder. It’ll assist to root the shoulders for those who preserve your arms at shoulder degree. For a length of 30 to 60 seconds, preserve the place.
• Step 8: Press your arms into the ground and tense your belly muscular tissues to return out of the stance. Breathe in, elevate your legs over your chest, and lift your chest. Maintain your knees collectively.
• Step 9: Launch the breath. Elevate your head and chest in direction of your thighs whereas drawing your thighs in direction of your chest. Whereas your head is raised, be careful that you simply don’t elevate your shoulders.
• Step 10: As you carry your head and shoulders all the way down to the ground, tense your belly muscular tissues. Subsequent, prolong your arms as soon as extra and perform the twist on the other facet.

Who ought to keep away from performing supine spinal twist?

• Don’t carry out this asana if in case you have critical decrease again issues.
• Practise this asana solely with the supervision of a specialist if you’re pregnant.
• Alternatively, you could discover it simpler to carry out this pose with a pillow in between your knees.
• When you’ve got undergone surgical procedure on an inner organ, avoid this pose.