How to do Supine Spinal Twist (Supta Matsyendrasana)

The supine spinal twist offers some awesome benefits for your booty, chest, obliques, and overall wellbeing! Let’s break down what this pose – also called supta matsyendrasana – can do.

This heart-opening twist provides a deep stretch for those muscle areas, promoting flexibility and releasing tension. It also improves spinal mobility and aids digestion.

As you twist your spine and engage your core, you stimulate your digestive organs to enhance their function and support a healthier digestion process. Pretty neat!

It’s good to warm up first with poses like transverse abdominis taps and glute walking. These activate your abs, booty, and prep your body for safe deeper twisting. Building that stability helps you get more out of the supine twist.

So get ready to stimulate your muscles, spine, and organs with this awesome twist! Your body will thank you. Let’s get into the step-by-step…

Video – Supine Spinal Twist

Step-by-Step Guide: How to Do the Supine Spinal Twist

Alright, let’s twist! I’ll guide you through the supine spinal twist step-by-step so you can feel all those awesome benefits in your glutes, chest, obliques, spine, and organs.

  • Lie on your back with knees bent and feet on the floor. Take a sec to settle in and let your body relax.
  • Shift hips slightly right, crossing your right knee over your left so your right hip stacks on the left. This twists your lower body.
  • Extend your right arm out to the side, palm up, and turn your head right, gazing over your shoulder. This deepens the twist up top.
  • Breathe deeply 5-10 times, letting your body sink into the pose. Feel that satisfying stretch with each inhale and exhale.
  • After holding on the right, slowly release and switch sides. Repeat on the left, crossing left knee over right.

Keep breathing smoothly and use your breath to guide you deeper into the twist. Avoid forcing your knee down – listen to your body’s limits. Use props like blankets or blocks if you need support. You can also keep both knees bent if needed.

Be mindful of injuries or discomfort in your knees, hips, or back. Avoid this pose or modify it if you have an existing injury. Come out slowly if you feel any pain.

Yoga Spinal Twist / Canva

7 Benefits of the Supine Spinal Twist

1. Stretches glutes and hips – Opens up your butt muscles and hip flexors.

2. Expands chest and lungs – Creates space across your chest and enhances breathing capacity.

3. Tonifies obliques – Strengthens and tones your oblique muscles on the sides of your torso.

4. Improves spinal mobility – Gently mobilizes all areas of your spine.

5. Stimulates digestion – Twisting motion massages abdominal organs to support digestion.

6. Relieves back pain – Gentle twist can alleviate tension and discomfort in the back.

7. Releases stress – Calms the mind and nervous system to relieve stress.

So in summary, this heart-opening twist stretches your glutes, hips, chest, and obliques while also benefiting your spine, digestion, back pain, and stress levels. The supine spinal twist brings a satisfying twist all along your body!

Follow-up Poses

Here are 3 great follow-up twisting poses after supine spinal twist:

  • Parivrtta Trikonasana (Revolved Triangle Pose) – Opens your chest, lengthens your spine, and strengthens your legs. Keep hips and shoulders square as you twist.
  • Parivrtta Ardha Chandrasana (Revolved Half Moon Pose) – Challenges your balance, works the legs and core, improves hip flexibility. Engage your core and keep standing leg strong.
  • Ardha Matsyendrasana (Half Lord of the Fishes Pose) – Stretches your spine, opens your chest, stimulates digestion. Lengthen your spine and twist from your core.

These poses let you further deepen your twisting experience after supine spinal twist. Each has its own benefits and alignment tips to explore your body and mind in new ways.

Remember to approach the poses with curiosity and mindfulness. The supine twist and these follow-up poses give you a comprehensive twist practice to nourish your physical and mental wellbeing.

Yoga Supine Spinal Twist / Canva