The Supta Matsyendrasana is a very easy posture to lay down. But the benefits are very amazing. Anyone can do it. It 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 the 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.
Supta Matsyendrasana is also called 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)
Preparatory Poses of Supta Matsyendrasana
- Pawanmuktasana and
- Setu Bandhasana
- Happy Baby Pose | Ananda Balasana
- Downward-Facing Dog | Adho Mukha Svanasana
- Plow Pose | Halasana
- Supta Baddha Konasana
- Lying Down on Sides | Vishnuasana
Prana mudra:- Prana mudra is believed to elicit our life force, and activate the Root Chakra (Muladhara Chakra) and Svadhistana (sacral or spleen) which is associated with confidence, self-esteem, creativity, and sexuality.
How To Do Supta Matsyendrasana (Supine Spinal Twist )
- To come in Supta Matsyendrasana, first of all, on the yoga mat lie flat and straight on your back. with lift the feet off the floor, knees and feet together and open arms out to the sides such that they create one straight line with the shoulders.
- Exhale; press the lower back on the yoga mat gently and your feet comfortably on the floor.
- Now, bend your knees to lift the feet off and put the soles of your feet on the floor with your knees pointing up toward the ceiling.
- In this position, your palms should be facing downwards so that they give you that extra support.
- After that, Inhale; bring your feet a little higher than the knees. Make sure that the feet and knees are stacked.
- In this position, your knees should be at the hip level, and heels rest a foot away from the buttocks.
- Then, exhale slowly cross your right knee over your midline and onto the floor on the left side of your body.
- Now, slowly turn your head to your right.
- During this asana, breathing should be normal.
- To release the pose, press your hands into the floor, maintain the pose for about 30 to 60 seconds.
- Further slowly turn your head back again and straighten your torso and legs.
- Repeat the pose on your left side.
Benefits Of Supta Matsyendrasana (Supine Spinal Twist )
Practice this yoga daily, will yield the better results.
- It stimulates and improves the functioning of the abdominal organs as well as complete detox.
- By doing this the body parts are well massaged.
- It gives a good stretch to your shoulders, chest, middle spine, hips, lower back, and upper back.
- Supta Matsyendrasana also improves the digestion with the proper functioning of the abdominal organs that helps to reduce constipation.
- This asana also reduces the stiffness at the lower back and helps to open it.
- It acts as a great way to ease body fatigue along with keeping the mind calm.
- Regular practicing this asana also helps to burn fat around the hips, groin, thighs and the tummy thus toning them.
- It also increases blood circulation in the torso and makes your nervous system healthy.
- It ensures lengthening of the spine and twist to the lower and middle part of the spine at the back, improves spinal mobility thus reducing ailments related to the spine.
- Supta Matsyendrasana also acts as a great preparatory pose.
Precautions And Contraindications
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 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.
- Avoid this asana if you have severe spinal injuries.
- During Supta Matsyendrasana if you feel any pain in your back or knee, come out the pose slowly and take rest.
- In the case of pregnancy, use bolsters below the knee while twisting the hips and ensure the fetus is not pressed too much.