Supta Matsyendrasana: Advantages and do supine spinal twist

April 13, 2024April 13, 2024 admin

Supta Matsyendrasana or supine spinal twist yoga pose is the very best asana to maintain stress at bay. Listed here are the advantages of this asana and do it correctly.

Supta Matsyendrasana or supine spinal twist can also be known as reclining twist and reclining lord of the fish pose. It’s the excellent yoga pose to chill out your muscular tissues after a heavy yoga session. Additionally it is thought-about probably the greatest yoga poses that helps your physique settle down. Furthermore, it helps to extend spinal flexibility. It comes with loads of well being advantages and right here’s how you are able to do the supine spinal twist correctly. Additionally, it is very important comply with the proper steps to do the yoga asana to keep away from any harm.

What are the advantages of supine spinal twist?

Listed here are a few of the notable advantages of the supine spinal twist yoga pose as defined by yoga skilled, Dr Hansaji Jayadeva Yogendra.

1. Relieves again ache

The supine spinal twist yoga asana is a superb technique to relieve again ache. It helps to chill out and prolong the neck, shoulders, and again muscular tissues. It additionally expands the belly muscular tissues which helps handle ongoing again ache.

Supine spinal twist helps relieve again ache. Picture courtesy: Freepik

2. Improves digestion

Affected by digestive issues? Attempt incorporating supta matsyendrasana into your health routine. This yoga pose helps to ease digestive issues comparable to constipation by stimulating the digestive tract. Doing this yoga will gently therapeutic massage your inside organs and assist enhance digestive well being.

Additionally Learn: Yoga poses for digestion: 5 asanas for stronger intestine well being

3. Retains stress at bay

Supine spinal twist is a superb pose for stress-free and reducing stress after a busy and tiring day. Doing this pose helps chill out your thoughts and makes you’re feeling glad and extra energetic. Plus, it additionally helps you sleep higher.

4. Will increase flexibility

For those who discover it difficult to twist and switch your again, shoulder, and hips, strive incorporating the supine spinal twist pose into your day by day health routine. This pose helps to enhance flexibility in your again, shoulder, and hips. Progressively, it is possible for you to to do all yoga asanas with nice flexibility and ease.

5. Promotes blood circulation

Doing supine spinal twists helps to enhance blood move all through the physique. This yoga pose helps enhance blood circulation and promote a peaceful mind-body connection by gently stretching muscular tissues and releasing rigidity within the physique.

The right way to do a supine spinal twist or supta matsyendrasana?

Here’s a full information to doing a supine spinal twist as defined by the skilled:

Step 1: Lie in your again on this asana along with your physique flat and straight. After exhaling, relaxation your decrease again on the bottom.
Step 2: Be certain that your belly muscular tissues are contracted. Now, take a deep breath, carry your ft off the bottom, and bend your knees.
Step 3: Exhale and prolong your arms out in a straight line along with your shoulders.
Step 4: Place your palms going through downward for added help. Use your core muscular tissues to maintain your backbone secure. Carry your knees and ft collectively whilst you work on this.
Step 5: Inhale and carry your ft barely increased than your knees.
Step 6: Exhale and decrease your legs to the left facet of the ground, holding your knees and ft stacked. Moreover, you have to be certain that your heels are resting a foot away out of your buttocks and that your knees are at hip peak.
Step 7: Take a peaceful, deep breath and tilt your head barely to the appropriate. As a way to hold your higher backbone twisted, and root down your proper shoulder. It’ll assist to root the shoulders for those who preserve your arms at shoulder degree. For a length of 30 to 60 seconds, preserve the place.
Step 8: Press your palms into the ground and tense your belly muscular tissues to come back out of the stance. Breathe in, elevate your legs over your chest, and lift your chest. Hold your knees collectively.
Step 9: Launch the breath. Elevate your head and chest in the direction of your thighs whereas drawing your thighs in the direction of your chest. Whereas your head is raised, be careful that you simply don’t elevate your shoulders.
Step 10: As you carry your head and shoulders all the way down to the ground, tense your belly muscular tissues. Subsequent, prolong your arms as soon as extra and perform the twist on the alternative facet.

Do supine spinal twist correctly to do away with your again issues. Picture courtesy: Adobe inventory

Who ought to keep away from performing supine spinal twist?

Don’t carry out this asana you probably have severe decrease again issues.
Practise this asana solely with the supervision of a specialist if you’re pregnant.
Alternatively, chances are you’ll discover it simpler to carry out this pose with a pillow in between your knees.
When you’ve got undergone surgical procedure on an inside organ, steer clear of this pose.

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Note:

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