Supta matsyendrasana: Benefits and how 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. Additionally it is thought of probably the greatest yoga poses that helps your physique settle down. Furthermore, it helps to extend spinal flexibility. It comes with a number of well being advantages and right here’s how you are able to do the supine spinal twist correctly. Additionally, you will need to comply with 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 knowledgeable, Dr Hansaji Jayadeva Yogendra.

1. Relieves again ache

The supine spinal twist yoga asana is a superb solution 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 akin to constipation by stimulating the digestive tract. Doing this yoga will gently therapeutic massage your inside organs and assist enhance digestive well being.

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3. Retains stress at bay

Supine spinal twist is a superb pose for stress-free and decreasing 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 every day health routine. This pose helps to enhance flexibility in your again, shoulder, and hips. Step by step, 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 move 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 stress within the physique.

How you can do a supine spinal twist or supta matsyendrasana?

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

• 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: Ensure that your stomach muscle tissues are contracted. Now, take a deep breath, carry your toes 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 dealing with downward for added assist. Use your core muscle tissues to maintain your backbone secure. Convey your knees and toes collectively whilst you work on this.
• Step 5: Inhale and carry your toes barely greater than your knees.
• Step 6: Exhale and decrease your legs to the left aspect of the ground, conserving your knees and toes stacked. Moreover, it’s good to 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 relaxed, deep breath and tilt your head barely to the fitting. So to hold your higher backbone twisted, and root down your proper shoulder. It can assist to root the shoulders for those who 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 come back 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 the direction of your thighs whereas drawing your thighs in the direction of your chest. Whereas your head is raised, be careful that you simply don’t elevate your shoulders.
• Step 10: As you convey your head and shoulders right 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 if in case you have 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.
• You probably have undergone surgical procedure on an inner organ, steer clear of this pose.