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Supine Spinal Twist

Type: Yoga
Sanskrit: Supta Matsyendrasana
Level :  Equipment : No
Restorative
Back
Buttocks
Core

Supine Spinal Twist Steps:

Step 1:
Start by lying down in Savasana (Corpse Pose).

Step 2:
Keeping the left leg fully extended, bend the right knee, bring it tight into the chest and interlace the hands around the shin.

Step 3:
Extend the hips and knees to 90 degrees so shins are parallel with the floor and extend the arms out to the sides (in line with shoulders with palms facing up).

Step 4:
Extend the right hip and knee to 90 degrees so shin is parallel with the floor and extend the arms out to the sides (in line with shoulders with palms facing up).

Step 5:
Reach the left arm across to the outside of the right knee.

Step 6:
Move the hips over an inch to the right (so the spine remains straight through the spinal twist). Then, keeping the head and shoulders in contact with the floor at all times, lower the right leg to the left side (creating a twist of the torso).

Step 7:
Hold the posture for 5 to 10 breaths and then return to starting position.

Step 8:
Repeat the exercise lowering the left leg to the right side.

Top Tip:

- It stretches the back muscles and glutes
- It massages the back, hips and abdominal organs
- It lengthens, relaxes, and realigns the spine
Yoga Exercises
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