Supta Matsyendrasana (Supine Spinal Twist Pose)

Lie down on your back, with your shoulders and arms extended out to the sides, with the palms facing down in a T position and knees facing the ceiling.

Press onto your feet to lift your hips slightly off the ground.

Slowly shift them to the right by approximately an inch. This is a crucial step in helping you to prepare for your next step.

Bend your right knee and hug it to your chest with your left leg remaining straight.

Slowly cross your right knee over your midline to the left side of your body on the floor. Your right hip should be positioned above your left hip.

Place your left hand on the right knee and lay your right arm out to your right side, also turning your face towards your arm.

Hold on to this pose for 4 breaths and then change the position.

Slowly turn your head back to the centre and straighten your torso and legs.

Repeat the pose on your left side.

Holding your breath. You should maintain steep and steady breathing.

Forcing your knee to touch the floor.

Enhances the flexibility of the spine

Relieves pain in the lower back, spine and hips

Detoxifies internal organs and massages abdominal tissues.

Stretches the chest and opens the heart.

Therapeutic healing

Helps with infertility issues.

Improves digestion

Calms your nervous system promoting relaxation and stress.

Builds concentration.

Supine Spinal Twist Pose

Avoid in case of injury or surgery in the shoulder, ankle knee, hips, or neck.

Avoid if suffering from cervical spondylitis, slipped disc, or spinal ailments.

Avoid in case of a cesarean delivery.

Avoid in case of abdominal surgery.

Avoid during mensuration.

Avoid during pregnancy.