Supta Matsyendrasana — Supine Spinal Twist
Supta Matsyendrasana (supine twist) releases the lower back and offers a gentle, restorative twist lying on the back.
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Supta Matsyendrasana — Supine Spinal Twist (सुप्तमत्स्येन्द्रासन)
A gentle twist practiced lying on the back. One knee drawn to chest then drops to the opposite side, creating unloaded spinal rotation. One of the most soothing end-of-practice poses.
Benefits
- Lower back and SI joint release
- Safe gentle twist
- Glute and piriformis stretch
- Deep calming effect
Instructions
Supine, draw one knee to chest. Let it drop to the opposite side, arms in a T. Gaze opposite to knee. 8-10 breaths per side.
Contraindications
- Acute disc herniation (adapt depth)
Modifications
- Beginner: cushion under knee.
- Advanced: eagle legs before twist.
