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HomeYogaSupine Twist: My Knowledgeable Ideas for Releasing Stress with Supta Matsyendrasana 

Supine Twist: My Knowledgeable Ideas for Releasing Stress with Supta Matsyendrasana 

Key Takeaway

Supta Matsyendrasana, or the Supine Twist, is a well-liked reclined yoga pose used to alleviate pressure, induce leisure, enhance digestion, and improve flexibility within the backbone. Study the correct technique to observe this rejuvenating pose safely with this in-depth information.

Alternate title: Supta Matsyendrasana
Problem stage: Newbie
Pose class: Reclined
Muscle teams: Spinal muscle groups (again)
Stomach muscle groups (core)
Glutes (buttocks)
Chest muscle groups (pectoralis)
Shoulder muscle groups (deltoids)
Neck muscle groups (cervical backbone area)
Bodily advantages: Will increase flexibility within the backbone, relieves again ache and pressure.
Therapeutic functions: Again ache aid, pressure launch
Preparatory poses: Bridge Pose (Setu Bandhasana)
Cat-Cow Pose (Marjaryasana-Bitilasana)
Kid’s Pose (Balasana)
Counterposes that comply with effectively: Bridge Pose (Setu Bandhasana)
Wind-Relieving Pose (Pavanamuktasana)
Corpse Pose (Savasana)
Chakras activated: Sacral Chakra (Svadhishthana)
Most useful prop: Manduka Enlight Rectangular Yoga Bolster, MidnightManduka Enlight Rectangular Yoga Bolster, Midnight
Bolster beneath knees – helps alignment, enhances leisure.

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Do you get up with a stiff again within the mornings? Do your shoulders really feel tight after a protracted day of labor? Do you expertise decrease again ache?

Based mostly on suggestions from my college students, these are acquainted points for most individuals—even for me, as a yoga trainer! Whereas there’s no cure-all for eliminating these aches and pains, I like to recommend one yoga pose: the traditional supine twist.

In my yoga journey, the reclining spinal twist, or Supta Matsyendrasana, has change into a cornerstone for managing again ache and releasing pressure. There are days I may not full a full yoga observe, however I by no means skip this pose.

I really like how this asana addresses the knots of day by day stress and invitations a deeper reference to my very own physique. It encourages mindfulness and breath consciousness, leading to much-desired bodily and psychological leisure.

Doesn’t that sound interesting? Maintain studying as we delve into this rejuvenating yoga pose. I’ll stroll you thru detailed observe directions with professional suggestions so that you, too, can expertise all of the great advantages of Supta Matsyendrasana.

Watch our really helpful steps for getting into, holding, and exiting the pose.

Step-by-Step Information to Supta Matsyendrasana

Preliminary Place

Start in Savasana, mendacity on the ground along with your legs prolonged. Relaxation your arms at your sides, palms going through up. That is your place to begin for Supta Matsyendrasana, along with your physique relaxed and your backbone in a impartial place.

Getting into the Pose

  1. Bend your proper knee and produce it in direction of your chest. Squeeze it near your physique as you inhale.
  2. Along with your exhale, convey your proper knee throughout your physique over to your left facet.
  3. Relaxation your left hand gently on the surface of your proper thigh.
  4. Attain your proper arm open, palm going through up. Really feel the entrance of your proper shoulder and your chest open.
  5. If it feels okay on your neck, flip your head to stare upon your proper hand.
  6. Maintain this twisted place for a number of breaths, permitting your inhales and exhales to stream naturally.

Exiting the Pose

Whenever you’re able to launch, transfer gently and take your time. Rotate onto your again, bringing your proper knee to your middle, then launch your leg down.

Pause for a couple of breaths in Savasana earlier than working towards Supta Matsyendrasana in your left facet.

Widespread Errors and Find out how to Keep away from Them

Along with following the instructions above, hold these frequent errors in thoughts. This professional recommendation comes from my yoga observe and, as a yoga trainer, listening to suggestions from my college students.

  • Forcing the place: Keep away from forcing your knees to the ground as you rotate. This could trigger harm to your backbone. As a substitute, permit your knees to fall so far as they’ll with out pressure naturally. Over time, with constant observe, chances are you’ll discover elevated flexibility.
  • Holding your breath: Since your torso is twisted, your breath may really feel a bit constricted when holding this stretch. It’s necessary to maintain respiration via every stage of the twisting movement to assist your muscle groups loosen up and launch pressure.
  • Dashing the motion: Transferring too rapidly into this twisted place can lead to harm. It’s higher to maneuver slowly to make sure your muscle groups are relaxed and also you aren’t forcing the twisting movement.
  • Exiting too quickly: Your muscle groups will want time to launch totally to get probably the most out of this pose. The longer you maintain the pose, letting your breath stream, the extra you’ll really feel your physique soften into the stretch.

Contraindications and Security Ideas

Whereas Supta Matsyendrasana might be extremely soothing and rejuvenating for some yogis, there are distinctive instances by which it’s greatest to make use of additional warning or skip this pose fully.

Well being Considerations

  • Spinal harm: you probably have a slipped or bulging disc, keep away from this pose, because the twisting movement can worsen your situation.
  • Being pregnant: In the course of the first trimester, it’s greatest to skip this pose as it could trigger uterine contractions; this asana is a no-go later in being pregnant as effectively, because it locations an excessive amount of strain on the stomach.
  • Continual again ache: Whereas mild twists might assist alleviate again ache in some instances, keep away from twisting poses till you seek the advice of along with your physician.
  • Neck points: In case you have a stiff neck, use warning and don’t flip your head on this pose to keep away from straining. When you’ve had a latest harm or surgical procedure, getting a physician’s clearance is essential earlier than making an attempt this asana.

Core Engagement

Since that is typically a rejuvenating or restorative asana, you may assume the entire physique is totally relaxed in Supta Matsyendrasana. Nonetheless, you need to interact your core gently to assist your again.

I discover that this delicate engagement of my core helps keep stability in my decrease again so I can concentrate on releasing pressure in my shoulder and glutes.

Hearken to Your Physique

All the time take heed to your physique whereas working towards Supta Matsyendrasana. Overstretching can result in discomfort and even harm. I at all times remind my college students that pushing too laborious defeats the aim of yoga, which is about cultivating stability and concord.

Supta Matsyendrasana Modifications

Everybody’s physique is exclusive, which is why it’s so necessary to strive completely different variations of this asana to see which model feels greatest to you.

Supportive Props

Make this asana a restorative expertise by utilizing props to maximise consolation and leisure.

  • Place a bolster or block subsequent to you. As you convey your leg throughout your physique, permit your bent knee to relaxation in your cushion of selection. It will reduce the depth of the pose.
  • Folded blankets present additional cushion beneath the hips or head, particularly in case you plan to carry the pose for a number of minutes.

Ensure you’re ready with the appropriate tools. With a block (or two!) from Lululemon and a Manduka bolster, you’ll be prepared to change any yoga pose!


lululemon’s Raise and Lengthen Yoga Block

Variation with Knees Collectively

Supine Twist may be done with both knees together, depending on personal preference.Supine Twist may be done with both knees together, depending on personal preference.

Completely different leg positions can change how this asana feels. Do this variation:

  1. Bend each knees towards your chest, then decrease them right down to your left facet, along with your proper leg stacked on prime of your left.
  2. Maintain each arms outstretched.
  3. Have interaction your core muscle groups to convey your knees via your middle, then decrease them to the appropriate, rotating the opposite manner.

Changes for Mobility and Expectations

Supta Matsyendrasana requires flexibility within the gluteal muscle groups, backbone, and shoulders. Since each particular person’s physique is completely different, everybody’s expertise on this asana shall be completely different.

For instance, somebody with tight glutes or decrease again muscle groups will expertise problem urgent their knee to the ground. Somebody with a lot higher physique pressure may discover their shoulder rise from the mat as they create their knee throughout.

The purpose is: don’t anticipate your reclined twist to look the identical as anybody else’s. Focus by yourself expertise and honor your physique by listening to its distinctive wants.

Supine Spinal Twist Advantages

Supta Matsyendrasana brings a number of advantages to enhance your total well-being.

  • Spinal well being: Usually working towards twisting asanas improves spinal flexibility and might enhance posture progressively.
  • Ache aid: Continual again ache is all too frequent nowadays, particularly for individuals who work at a desk. Supta Matsyendrasana will help relieve gentle aches and pains and cut back stiffness within the decrease again.
  • Stress launch: Along with stress-free your again, this asana stretches your glutes, again, shoulders, and chest, which might change into tense after lengthy durations of sitting.
  • Digestion help: Spinal twists apply mild strain to the stomach, then present a rush of blood circulation to the digestive organs once you launch the pose. This stimulation will help encourage peristalsis, the muscle contractions that transfer meals via your digestive tract.

Integrating Supine Twist into Your Yoga Routine

In my expertise educating yoga, I’ve discovered Supta Matsyendrasana to be a extremely versatile pose. Listed below are some recommendations on how and when to make use of this asana in numerous varieties of sequences:

Supta Matsyendrasana Makes use of

  • Heat up the backbone earlier than deeper backbends or ahead folds.
  • Transition into leisure following a bodily demanding sequence.
  • As a counterpose to launch the again muscle groups after postures like Bridge or Plow.
  • Maintain for a number of minutes in a Yin Yoga observe to launch your comfortable tissues and calm your thoughts.

Sequencing Choices

Deciding when to position the supine twist in your yoga session is as much as your desire. I often use it in my lessons throughout warm-up durations for gentle spinal mobilization.

It additionally works effectively close to the top of your session as a part of cool-down routines; it’s a wonderful posture for leisure and integration earlier than Savasana.

Private Focus

Yoga is a private observe that varies from individual to individual. As you incorporate the supine twist into your yoga routine, take note of the way it feels in your physique and observe in accordance with your wants.

For instance, I usually concentrate on opening my shoulder and chest on this pose, as that’s the place I maintain on to extra pressure. You may work on spinal flexibility, whereas one other individual might concentrate on releasing the gluteal muscle groups. The important thing right here, as at all times, is to take heed to your physique!

So, are you able to stream? gives many free on-line yoga lessons; you may seek for twisting-focused flows. Browse the various class choices right here.


Supta Matsyendrasana gives a possibility to tune in to your expertise, noticing what elements of you’re tight and utilizing your breath deliberately to launch tense muscle groups.

The bonus is that as you breathe and launch bodily pressure, you’ll additionally really feel psychological stress soften away.

Now that you just’re geared up with important observe suggestions and step-by-step directions, I encourage you so as to add Supta Matsyendrasana to your subsequent yoga observe. Flip it right into a mindfulness observe and change into interested by how you need to use this versatile asana.

Roll out your mat and prepare to twist your technique to higher spinal flexibility and a extra balanced physique and thoughts!

Use Supine Twist to promote relaxation after a vigorous yoga practice before transitioning into Savasana.Use Supine Twist to promote relaxation after a vigorous yoga practice before transitioning into Savasana.

Ceaselessly Requested Questions

What’s a supine twist in yoga?

Also called Supta Matsyendrasana, the supine twist is a reclined yoga pose that entails rotating the backbone gently whereas mendacity on the again.

What are the frequent errors on this asana?

Widespread errors are forcing the knee to the ground or dashing via the motion. Attempt to transfer gently and slowly in twisting postures to keep away from harm.

What props can I exploit in Supta Matsyendrasana?

Folded blankets, bolsters, or a block can assist numerous physique elements throughout Supta Matsyendrasana for higher alignment and luxury. You’ll be able to

What are the advantages of working towards Supta Matsyendrasana?

Working towards twists like this may enhance spinal mobility, help digestion, relieve stress, and launch muscle pressure.

How typically ought to I combine this asana into my routine?

You’ll be able to embrace Supta Matsyendrasana in your yoga observe as typically as you’d like. Personally, I observe this posture practically each day to alleviate stiffness.

Thanks on your suggestions!



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