Supta Matsyendrasana is a very easy lying posture that anyone can do. Its benefits are very amazing. 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 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 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).

Supta Matsyendrasana Quick Facts

Sanskrit Name: Supta Matsyendrasana
Sanskrit Pronunciation: Soop-tah-MOTS-yen-drAA-SUN-aa
Meaning: Supta = supine, reclined and Matsya = fish and indra = ruler and asana = Pose
English Name: Supine Spinal Twist Yoga Pose
Other Name: Supine Spinal Twist Yoga Pose I, Supta Matsyendrasana I, Prasarita Merudandasana, Jathara Parivrtti, Supta Parivartanasana, Belly Twist
Yoga Level: Beginner
Position: Supine
Type: Twist, Stretch
Stretch: the gluteus, chest, and obliques
Focusing Chakra: Sacral Chakra (Swadisthana Chakra)

Supta Matsyendrasana Preparatory Poses

How To Do Supta Matsyendrasana Pose (Supine Spinal Twist Yoga Pose)

  • 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.
  • While exhaling press the lower back on the yoga mat gently and your feet comfortably on the floor.
  • Then bend the right leg from near the knee and lift it upwards.
  • Rest the right foot on the left knee.
  • After this, while exhaling, lift the right hip and bend the back to the left and let the right knee go down and while doing so, keep both hands on the ground.
  • Try to keep the right knee completely on the left side of the body.
  • Now turn the head to the right and look at the fingers of the right hand.
  • Stay in this posture for 30 to 60 seconds only.
  • In last, come back to normal position.

Follow-Up Poses

Supta Matsyendrasana Benefits

  • Practicing this asana regularly makes the body flexible and especially the hips and spine are flexible.
  • 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
  • It massages the digestive organs and strengthens the abdominal muscles. it tones the waist and also helps in the removal of toxins from the body.
  • It lengthens the spine and flexes the lower and middle part of the spine backwards, improves the mobility of the spine thereby reducing the diseases related to the spine.
  • By practicing this asana, the kidneys, liver, heart and spleen are stimulated and perform their work smoothly and properly.
  • It also increases blood circulation in the torso and makes your nervous system healthy.
  • In addition, This allows the spine to lengthen which creates space between the vertebrae, thereby improving the flow of energy throughout the body.


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.
  • MoreoverAvoid 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.


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.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional