Supta Matsyendrasana or supine spinal twist can also be referred to as reclining twist and reclining lord of the fish pose. It’s the good yoga pose to chill out your muscle tissues after a heavy yoga session. It’s also thought of the most effective yoga poses that helps your physique settle down. Furthermore, it helps to extend spinal flexibility. It comes with quite a lot of well being advantages and right here’s how you are able to do the supine spinal twist correctly. Additionally, you will need to observe the right steps to do the yoga asana to keep away from any harm.

What are the advantages of supine spinal twist?

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

1. Relieves again ache

The supine spinal twist yoga asana is a wonderful option to relieve again ache. It helps to chill out and lengthen the neck, shoulders, and again muscle tissues. It additionally expands the stomach muscle 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 comparable 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 wonderful pose for stress-free and reducing stress after a busy and tiring day. Doing this pose helps chill out your thoughts and makes you’re feeling glad and extra energetic. Plus, it additionally helps you sleep higher.

4. Will increase flexibility

For those who discover it difficult to twist and switch your again, shoulder, and hips, attempt incorporating the supine spinal twist pose into your each day health routine. This pose helps to enhance flexibility in your again, shoulder, and hips. Steadily, 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 relaxed mind-body connection by gently stretching muscle tissues and releasing rigidity 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 professional:

• Step 1: Lie in your again on this asana together with your physique flat and straight. After exhaling, relaxation your decrease again on the bottom.
• Step 2: Be sure your stomach muscle tissues are contracted. Now, take a deep breath, elevate your ft off the bottom, and bend your knees.
• Step 3: Exhale and lengthen your arms out in a straight line together with your shoulders.
• Step 4: Place your palms going through downward for added help. Use your core muscle tissues to maintain your backbone steady. Carry your knees and ft collectively when you work on this.
• Step 5: Inhale and elevate your ft barely larger than your knees.
• Step 6: Exhale and decrease your legs to the left aspect of the ground, retaining your knees and ft stacked. Moreover, it’s essential to be certain that your heels are resting a foot away out of your buttocks and that your knees are at hip top.
• Step 7: Take a relaxed, deep breath and tilt your head barely to the appropriate. So to hold your higher backbone twisted, and root down your proper shoulder. It is going to assist to root the shoulders if you happen to keep your arms at shoulder stage. For a period of 30 to 60 seconds, keep the place.
• Step 8: Press your arms into the ground and tense your stomach muscle tissues to return out of the stance. Breathe in, increase your legs over your chest, and lift your chest. Maintain your knees collectively.
• Step 9: Launch the breath. Elevate your head and chest in the direction of your thighs whereas drawing your thighs in the direction of your chest. Whereas your head is raised, be careful that you just don’t increase your shoulders.
• Step 10: As you deliver your head and shoulders all the way down to the ground, tense your stomach muscle tissues. Subsequent, lengthen your arms as soon as extra and perform the twist on the other aspect.

Who ought to keep away from performing supine spinal twist?

• Don’t carry out this asana when you’ve got severe 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 inside organ, avoid this pose.