Supta Matsyendrasana: Advantages and methods to do supine spinal twist

Supta Matsyendrasana or supine spinal twist can 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 is usually thought of among the best yoga poses that helps your physique settle down. Furthermore, it helps to extend spinal flexibility. It comes with loads 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 damage.

What are the advantages of supine spinal twist?

Listed below are among 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 superb approach to relieve again ache. It helps to chill out and prolong the neck, shoulders, and again muscle tissues. It additionally expands the belly muscle tissues which helps handle ongoing again ache.

2. Improves digestion

Affected by digestive issues? Strive incorporating supta matsyendrasana into your health routine. This yoga pose helps to ease digestive issues corresponding 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

Additionally Learn

3. Retains stress at bay

Supine spinal twist is a superb pose for enjoyable and reducing stress after a busy and tiring day. Doing this pose helps chill out your thoughts and makes you’re feeling blissful and extra energetic. Plus, it additionally helps you sleep higher.

4. Will increase flexibility

If you happen to 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 peaceful mind-body connection by gently stretching muscle tissues and releasing rigidity within the physique.

The best way 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 certain that your belly muscle tissues are contracted. Now, take a deep breath, carry your toes off the bottom, and bend your knees.
• Step 3: Exhale and prolong your arms out in a straight line together with your shoulders.
• Step 4: Place your palms dealing with downward for added assist. Use your core muscle tissues to maintain your backbone secure. Convey your knees and toes collectively when you work on this.
• Step 5: Inhale and carry your toes barely increased than your knees.
• Step 6: Exhale and decrease your legs to the left aspect of the ground, retaining your knees and toes stacked. Moreover, you should make sure that your heels are resting a foot away out of your buttocks and that your knees are at hip top.
• Step 7: Take a peaceful, deep breath and tilt your head barely to the suitable. As a way to maintain your higher backbone twisted, and root down your proper shoulder. It would assist to root the shoulders when you preserve your arms at shoulder degree. For a period of 30 to 60 seconds, preserve the place.
• Step 8: Press your arms into the ground and tense your belly muscle tissues to return out of the stance. Breathe in, elevate your legs over your chest, and lift your chest. Preserve 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 deliver your head and shoulders right down to the ground, tense your belly muscle tissues. Subsequent, prolong 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 critical decrease again issues.
• Practise this asana solely with the supervision of a specialist in case you are pregnant.
• Alternatively, it’s possible you’ll discover it simpler to carry out this pose with a pillow in between your knees.
• If in case you have undergone surgical procedure on an inside organ, avoid this pose.