Supine Twist – Right

Supine Twist – Right (Supta Matsyendrasana)

The Supine Twist, or Supta Matsyendrasana, is a restorative yoga pose that stretches the spine, hips, and shoulders while promoting relaxation and relieving tension. This gentle twist is excellent for improving spinal flexibility, enhancing digestion, and calming the mind.

How to Perform the Supine Twist – Right:

1. Start Position: Lie flat on your back on a comfortable, supportive surface like a yoga mat. Extend your legs straight and rest your arms by your sides.
2. Bend the Left Knee: Bend your left knee and place your left foot flat on the floor. Keep your right leg extended straight on the mat.
3. Guide the Left Knee Over: Use your right hand to gently guide your left knee across your body towards the right side. Allow your left knee to lower towards the floor on the right side of your body. Your left hip may lift off the mat.
4. Extend the Left Arm: Extend your left arm straight out to the left, perpendicular to your body, with your palm facing up. Your right hand can rest on your left knee or extend out to the right for balance.
5. Turn Your Head: Turn your head to the left, looking towards your extended left arm, if it is comfortable for your neck. Ensure that both shoulders remain relaxed and in contact with the mat.
6. Relax and Breathe: Allow your body to relax into the twist, breathing deeply and evenly. Focus on feeling the stretch along your spine, hips, and shoulders.
7. Hold the Position: Hold the stretch for 20-30 seconds, or longer if comfortable, allowing your body to release tension with each exhale.
8. Return to Center: To release, gently bring your left knee back to the center and extend your left leg straight on the mat. Repeat the twist on the left side by bending your right knee and guiding it across your body to the left.

Benefits:

• Improves Spinal Flexibility: Enhances the flexibility and mobility of the spine, promoting a healthy range of motion.
• Stretches Hips and Shoulders: Provides a gentle stretch to the hips and shoulders, relieving tightness and tension.
• Enhances Digestion: The twisting motion helps to stimulate the internal organs, supporting digestion and detoxification.
• Promotes Relaxation: Encourages relaxation and stress relief by calming the nervous system and promoting deep breathing.
• Eases Lower Back Pain: Can help to alleviate lower back pain by gently stretching and decompressing the spine.

Tips for Practicing Supine Twist – Right:

• Move Gently: Ease into the twist slowly and avoid forcing your knee to the floor. Allow your body to relax into the stretch.
• Maintain Alignment: Keep both shoulders grounded on the mat to ensure an effective and safe twist.
• Use Props: If your knee does not comfortably reach the floor, place a folded blanket or cushion under it for support.
• Breathe Deeply: Focus on deep, even breaths to enhance relaxation and deepen the stretch.
• Modify as Needed: Adjust the position of your arms and legs based on your comfort level, avoiding any pain or discomfort.

Incorporate the Supine Twist – Right into your yoga practice or stretching routine to experience its flexibility-enhancing and tension-relieving benefits, promoting overall spinal health and well-being.