Supine Spinal Twist

Supine Spinal Twist, also known as Supta Matsyendrasana , is a resting yoga pose that helps release tension in the back , hips and shoulders . This gentle twist also improves digestion and promotes relaxation , making it perfect as a closing yoga pose.

Correct technique and form

Follow these steps to perform the Supine Spinal Twist correctly:

  • Start by lying flat on your back with your arms stretched out in a T shape, palms facing up.
  • Bend your right knee and pull it up towards your chest.
  • On an exhalation, lower the right knee towards the left side of the body and gently turn your head to the right.
  • Make sure both shoulders are pressed down towards the floor.
  • Hold the position for 5-10 deep breaths, then repeat on the opposite side.

Common errors

Here are some typical mistakes during the Supine Spinal Twist and how to avoid them:

  • Raised Shoulders : Make sure the shoulders stay in contact with the floor to achieve a deeper stretch in the spine.
  • Forced rotation : Avoid forcing the knee down towards the floor. Use the breath to slowly deepen the rotation.
  • Uneven breathing : Keep your breathing calm and even to help release tension in the body.

Modifications and Variations

To adapt the Supine Spinal Twist to your body, try the following modifications:

  • Using pillows : If your knee can't reach the floor, you can place a pillow or blanket under the knee for support.
  • Gentle rotation : If you have back problems, you can keep the knee up higher and avoid a deep rotation.

Reps and sets

Hold the position for 5-10 breaths on each side. Repeat 2-3 times to get the most out of the stretch and promote relaxation.

Breathing pattern

Keep your breathing slow and even. Inhale as you lengthen the spine, and exhale as you let the body sink deeper into the twist.

Videos with different approaches

Watch these videos for instructions on how to properly perform the Supine Spinal Twist:

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