Supta Matsyendrasana (Supine Spinal Twist): Basics, Steps, Benefits & More
The Supine Spinal Twist, or Supta Matsyendrasana, serves as an excellent warm-up pose before engaging in more intense twisting postures. It gently prepares the back muscles, spine, and surrounding tissues for deeper stretches and movements.
Supta Matsyendrasan Basics
Sanskrit Pronunciation | Supta Matsyendrasan (Soop-tah-MOTS-yen-drAA-SUN-aa) |
Meaning | supta meaning supine or reclined, matsya means fish, indra means ruler, asana means pose |
Pose Type | Supine, Twist, Stretch |
Pose Level | Beginner |
Style of yoga | Restorative posture |
Other Names | Supine Spinal Twist Yoga Pose I, Supta Matsyendrasana I, Prasarita Merudandasana, Jathara Parivrtti, Supta Parivartanasana, Belly Twist |
Stretches | The shoulder, back, legs, and neck |
Strengthening | The spine |
Duration | 30 second to 3 minutes |
Meaning
Supta Matsyendrasana is described in the 15th century Haṭha Yoga Pradīpikā. It is a basic level yoga pose and a restorative posture that rinse your internal organs and turns the spinal cord and makes it lengthens and strengthens.
The word Supta Matsyendrasana is derived from the combination of Sanskrit. there Supta means Reclined, Matsyendra means lord of the fishes and Matsyendra was a yogi and student of the Hindu god, Shiva. the asana means yoga posture or pose.
The pose is also known as the Reclining Lord Of The Fish Pose, Supine spinal twist pose or Reclined spinal twist pose (is a great pose to help restore balance), and Supta Jathara Parivartanasana.
It is one of the easier variations of Half Lord of the Fishes Pose (Ardha Matsyendrasana).
Practice Guide For Supta Matsyendrasana
The Practice Guide to Perform Supta Matsyendrasana serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this challenging yet rewarding yoga pose.
Preparatory poses
How To Do Supta Matsyendrasana Pose (Supine Spinal Twist Yoga Pose)
- Start by lying down on your back (supine position) on a yoga mat or a comfortable surface.
- Extend your arms out to the sides, in line with your shoulders, with your palms facing down.
- Bend your knees and bring your feet close to your buttocks, keeping them hip-width apart.
- On an inhalation, lift your hips slightly and shift them slightly to the right.
- Exhale and drop both knees to the left side of your body, allowing them to rest on the ground. Your knees should be stacked on top of each other.
- Extend your right arm out to the side at shoulder height, perpendicular to your torso.
- As you exhale, gently twist your torso to the right, bringing your right hand to rest on your left thigh. Your left hand can rest on the floor or extend out to the side for support.
- Keep your gaze directed toward the ceiling or turn your head to look over your right shoulder, depending on your comfort level and neck mobility.
- Hold the pose for 30 seconds to 1 minute, breathing deeply and maintaining a gentle twist.
- To release the pose, inhale as you gently bring your knees and torso back to the center, then repeat on the opposite side.
Follow-Up Poses
- Savasana
- Supta Baddha Konasana
Supta Matsyendrasana Benefits
- By gently twisting the spine and engaging the back muscles, Supta Matsyendrasana helps to increase blood flow and circulation to the area, preparing it for more intense stretches and movements.
- The twisting motion of this pose helps to elongate and strengthen the spine, improving flexibility and posture over time.
- Twisting poses like Supta Matsyendrasana can help stimulate digestion and massage the internal organs, promoting detoxification and improved organ function.
- This pose offers a sense of relaxation and calmness as it gently stretches the shoulders, back, legs, and neck. It can help alleviate tension and stress in these areas.
- Regular practice of Supta Matsyendrasana can enhance flexibility in the spine, shoulders, and hips, making it easier to perform other yoga poses and movements.
- By practicing Supta Matsyendrasana daily, women get rid of the discomfort or pain in menstruation, and back pain. This asana prevents fatigue in the body
- In addition, This allows the spine to lengthen which creates space between the vertebrae, thereby improving the flow of energy throughout the body.
Precautions
These are some caution pointing before doing this asana.
- According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. Due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. But at least keep a 3-5 hour gap between your practice and meal.
- Don’t practice Supta Matsyendrasana if you have had surgery of an internal organ Or recent and ongoing injury of your knees, hips, or back.
- Moreover, Avoid this asana in spinal injuries.
- During Supta Matsyendrasana if you feel any pain in your back or knee, come out of the pose slowly and take a rest.
- In the case of pregnancy, use bolsters below the knee while twisting the hips and ensure the fetus is not pressed too much.
Conclusion
The simplicity of Supta Matsyendrasana is hidden in its usefulness. This asana, done lying down, makes the spine long and strong by bending it. Almost the entire body including the spine and legs is involved in this asana, hence it is beneficial for various parts of the body from the point of view of health.