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Key Takeaway

Supta Matsyendrasana, or the Supine Twist, is a well-liked reclined yoga pose used to alleviate rigidity, induce leisure, enhance digestion, and improve flexibility within the backbone. Be taught the right strategy to apply this rejuvenating pose safely with this in-depth information.

Alternate identify: Supta Matsyendrasana
Problem stage: Newbie
Pose class: Reclined
Muscle teams: Spinal muscle groups (again)
Belly muscle groups (core)
Glutes (buttocks)
Chest muscle groups (pectoralis)
Shoulder muscle groups (deltoids)
Neck muscle groups (cervical backbone area)
Bodily advantages: Will increase flexibility within the backbone, relieves again ache and rigidity.
Therapeutic functions: Again ache aid, rigidity launch
Preparatory poses: Bridge Pose (Setu Bandhasana)
Cat-Cow Pose (Marjaryasana-Bitilasana)
Kid’s Pose (Balasana)
Counterposes that comply with nicely: Bridge Pose (Setu Bandhasana)
Wind-Relieving Pose (Pavanamuktasana)
Corpse Pose (Savasana)
Chakras activated: Sacral Chakra (Svadhishthana)
Most useful prop: Manduka Enlight Rectangular Yoga Bolster, Midnight
Bolster below knees – helps alignment, enhances leisure.

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Do you get up with a stiff again within the mornings? Do your shoulders really feel tight after a protracted day of labor? Do you expertise decrease again ache?

Based mostly on suggestions from my college students, these are acquainted points for most individuals—even for me, as a yoga trainer! Whereas there’s no cure-all for eliminating these aches and pains, I like to recommend one yoga pose: the traditional supine twist.

In my yoga journey, the reclining spinal twist, or Supta Matsyendrasana, has develop into a cornerstone for managing again ache and releasing rigidity. There are days I may not full a full yoga apply, however I by no means skip this pose.

I like how this asana addresses the knots of each day stress and invitations a deeper reference to my very own physique. It encourages mindfulness and breath consciousness, leading to much-desired bodily and psychological leisure.

Doesn’t that sound interesting? Hold studying as we delve into this rejuvenating yoga pose. I’ll stroll you thru detailed apply directions with skilled suggestions so that you, too, can expertise all of the fantastic advantages of Supta Matsyendrasana.

Step-by-Step Information to Supta Matsyendrasana

Preliminary Place

Start in Savasana, mendacity on the ground together with your legs prolonged. Relaxation your arms at your sides, palms dealing with up. That is your place to begin for Supta Matsyendrasana, together with your physique relaxed and your backbone in a impartial place.

Coming into the Pose

  1. Bend your proper knee and produce it in the direction of your chest. Squeeze it near your physique as you inhale.
  2. Along with your exhale, carry your proper knee throughout your physique over to your left aspect.
  3. Relaxation your left hand gently on the surface of your proper thigh.
  4. Attain your proper arm open, palm dealing with up. Really feel the entrance of your proper shoulder and your chest open.
  5. If it feels okay in your neck, flip your head to stare upon your proper hand.
  6. Maintain this twisted place for a number of breaths, permitting your inhales and exhales to circulate naturally.

Exiting the Pose

While you’re able to launch, transfer gently and take your time. Rotate onto your again, bringing your proper knee to your middle, then launch your leg down.

Pause for a couple of breaths in Savasana earlier than practising Supta Matsyendrasana in your left aspect.

Widespread Errors and Tips on how to Keep away from Them

Along with following the instructions above, preserve these frequent errors in thoughts. This skilled recommendation comes from my yoga apply and, as a yoga trainer, listening to suggestions from my college students.

  • Forcing the place: Keep away from forcing your knees to the ground as you rotate. This will trigger damage to your backbone. As a substitute, permit your knees to fall so far as they will with out pressure naturally. Over time, with constant apply, you might discover elevated flexibility.
  • Holding your breath: Since your torso is twisted, your breath would possibly really feel a bit constricted when holding this stretch. It’s vital to maintain respiratory by means of every stage of the twisting movement to assist your muscle groups loosen up and launch rigidity.
  • Speeding the motion: Shifting too rapidly into this twisted place can lead to damage. It’s higher to maneuver slowly to make sure your muscle groups are relaxed and also you aren’t forcing the twisting movement.
  • Exiting too quickly: Your muscle groups will want time to launch absolutely to get essentially the most out of this pose. The longer you maintain the pose, letting your breath circulate, the extra you’ll really feel your physique soften into the stretch.

Contraindications and Security Ideas

Whereas Supta Matsyendrasana will be extremely soothing and rejuvenating for some yogis, there are distinctive instances by which it’s finest to make use of further warning or skip this pose totally.

Well being Issues

  • Spinal damage: when you have a slipped or bulging disc, keep away from this pose, because the twisting movement can worsen your situation.
  • Being pregnant: In the course of the first trimester, it’s finest to skip this pose as it might trigger uterine contractions; this asana is a no-go later in being pregnant as nicely, because it locations an excessive amount of stress on the stomach.
  • Power again ache: Whereas light twists could assist alleviate again ache in some instances, keep away from twisting poses till you seek the advice of together with your physician.
  • Neck points: If in case you have a stiff neck, use warning and don’t flip your head on this pose to keep away from straining. Should you’ve had a current damage or surgical procedure, getting a physician’s clearance is essential earlier than making an attempt this asana.

Core Engagement

Since that is usually a rejuvenating or restorative asana, you would possibly assume the entire physique is totally relaxed in Supta Matsyendrasana. Nonetheless, it is best to interact your core gently to assist your again.

I discover that this refined engagement of my core helps keep stability in my decrease again so I can deal with releasing rigidity in my shoulder and glutes.

Hearken to Your Physique

At all times take heed to your physique whereas practising Supta Matsyendrasana. Overstretching can result in discomfort and even damage. I all the time remind my college students that pushing too exhausting defeats the aim of yoga, which is about cultivating stability and concord.

Supta Matsyendrasana Modifications

Everybody’s physique is exclusive, which is why it’s so vital to strive totally different variations of this asana to see which model feels finest to you.

Supportive Props

Make this asana a restorative expertise through the use of props to maximise consolation and leisure.

  • Place a bolster or block subsequent to you. As you carry your leg throughout your physique, permit your bent knee to relaxation in your cushion of selection. This can reduce the depth of the pose.
  • Folded blankets present further cushion below the hips or head, particularly if you happen to plan to carry the pose for a number of minutes.

Ensure you’re ready with the proper tools. With a block (or two!) from Lululemon and a Manduka bolster, you’ll be prepared to switch any yoga pose!


lululemon’s Raise and Lengthen Yoga Block

Variation with Knees Collectively

Supine Twist may be done with both knees together, depending on personal preference.

Completely different leg positions can change how this asana feels. Do that variation:

  1. Bend each knees towards your chest, then decrease them right down to your left aspect, together with your proper leg stacked on high of your left.
  2. Hold each arms outstretched.
  3. Have interaction your core muscle groups to carry your knees by means of your middle, then decrease them to the proper, rotating the opposite method.

Changes for Mobility and Expectations

Supta Matsyendrasana requires flexibility within the gluteal muscle groups, backbone, and shoulders. Since each particular person’s physique is totally different, everybody’s expertise on this asana might be totally different.

For instance, somebody with tight glutes or decrease again muscle groups will expertise problem urgent their knee to the ground. Somebody with a lot higher physique rigidity would possibly discover their shoulder rise from the mat as they create their knee throughout.

The purpose is: don’t anticipate your reclined twist to look the identical as anybody else’s. Focus by yourself expertise and honor your physique by listening to its distinctive wants.

Supine Spinal Twist Advantages

Supta Matsyendrasana brings a number of advantages to enhance your general well-being.

  • Spinal well being: Frequently practising twisting asanas improves spinal flexibility and may enhance posture step by step.
  • Ache aid: Power again ache is all too frequent lately, particularly for individuals who work at a desk. Supta Matsyendrasana can assist relieve gentle aches and pains and scale back stiffness within the decrease again.
  • Stress launch: Along with stress-free your again, this asana stretches your glutes, again, shoulders, and chest, which may develop into tense after lengthy intervals of sitting.
  • Digestion help: Spinal twists apply light stress to the stomach, then present a rush of blood circulation to the digestive organs once you launch the pose. This stimulation can assist encourage peristalsis, the muscle contractions that transfer meals by means of your digestive tract.

Integrating Supine Twist into Your Yoga Routine

In my expertise instructing yoga, I’ve discovered Supta Matsyendrasana to be a extremely versatile pose. Listed below are some strategies on how and when to make use of this asana in numerous varieties of sequences:

Supta Matsyendrasana Makes use of

  • Heat up the backbone earlier than deeper backbends or ahead folds.
  • Transition into leisure following a bodily demanding sequence.
  • As a counterpose to launch the again muscle groups after postures like Bridge or Plow.
  • Maintain for a number of minutes in a Yin Yoga apply to launch your delicate tissues and calm your thoughts.

Sequencing Choices

Deciding when to position the supine twist in your yoga session is as much as your choice. I often use it in my lessons throughout warm-up intervals for gentle spinal mobilization.

It additionally works nicely close to the tip of your session as a part of cool-down routines; it’s a wonderful posture for leisure and integration earlier than Savasana.

Private Focus

Yoga is a private apply that varies from individual to individual. As you incorporate the supine twist into your yoga routine, take note of the way it feels in your physique and apply in keeping with your wants.

For instance, I usually deal with opening my shoulder and chest on this pose, as that’s the place I maintain on to extra rigidity. You would possibly work on spinal flexibility, whereas one other individual could deal with releasing the gluteal muscle groups. The important thing right here, as all the time, is to take heed to your physique!

So, are you able to circulate? provides many free on-line yoga lessons; you may seek for twisting-focused flows. Browse the various class choices right here.


Supta Matsyendrasana provides a chance to tune in to your expertise, noticing what elements of you’re tight and utilizing your breath deliberately to launch tense muscle groups.

The bonus is that as you breathe and launch bodily rigidity, you’ll additionally really feel psychological stress soften away.

Now that you just’re outfitted with important apply suggestions and step-by-step directions, I encourage you so as to add Supta Matsyendrasana to your subsequent yoga apply. Flip it right into a mindfulness apply and develop into interested by how you should use this versatile asana.

Roll out your mat and prepare to twist your strategy to higher spinal flexibility and a extra balanced physique and thoughts!

Use Supine Twist to promote relaxation after a vigorous yoga practice before transitioning into Savasana.

Continuously Requested Questions

What’s a supine twist in yoga?

Often known as Supta Matsyendrasana, the supine twist is a reclined yoga pose that entails rotating the backbone gently whereas mendacity on the again.

What are the frequent errors on this asana?

Widespread errors are forcing the knee to the ground or speeding by means of the motion. Attempt to transfer gently and slowly in twisting postures to keep away from damage.

What props can I take advantage of in Supta Matsyendrasana?

Folded blankets, bolsters, or a block can assist numerous physique elements throughout Supta Matsyendrasana for higher alignment and luxury. You’ll be able to

What are the advantages of practising Supta Matsyendrasana?

Working towards twists like this may enhance spinal mobility, help digestion, relieve stress, and launch muscle rigidity.

How usually ought to I combine this asana into my routine?

You’ll be able to embrace Supta Matsyendrasana in your yoga apply as usually as you’d like. Personally, I apply this posture almost every single day to alleviate stiffness.

Thanks in your suggestions!



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