How to Do Supine Twist in Yoga?

The Supine Spinal Twist, known in Sanskrit as Supta Matsyendrasana, is a gentle and effective yoga pose performed lying on your back. It helps to release tension in the spine, back, and hips.

Steps for Supine Spinal Twist (Supta Matsyendrasana)

Performing the supine twist involves a series of simple movements to gently rotate the spine while lying down.

Getting Started

1. Begin by lying flat on your back on your yoga mat.
2. Extend both legs straight, arms resting by your sides or outstretched to form a 'T' shape, palms facing up.

Performing the Twist

Here is a step-by-step guide:

1. Bring one knee to chest: Inhale deeply. As you exhale, hug your right knee towards your chest. You can keep the left leg extended or bend the left knee and place the foot flat on the mat for stability.
2. Initiate the twist: Place your left hand on the outside of your right thigh.
3. Guide the knee across the body: On your next exhale, gently guide your right knee across your body towards the left side. Keep your shoulders pressing down towards the mat. Avoid forcing the knee all the way down if your shoulder lifts significantly.
4. Turn your head (optional): For a deeper twist, you can turn your head to the right, looking away from the direction of your knee.
5. Hold the pose: Breathe deeply and relax into the twist. Hold for 5-10 breaths or longer.
6. Release: On an inhale, slowly bring your knee back to the center.
7. Neutralize: Extend the leg back down onto the mat, taking a moment in a neutral spine position before repeating on the other side.
8. Repeat on the other side: Hug your left knee to your chest, place your right hand on the outside of your left thigh, and gently guide the left knee across your body to the right. Turn your head to the left. Hold for the same duration.
9. Finish: Return to center, extend both legs, and rest for a few breaths in Savasana (Corpse Pose).

Tips for Your Supine Twist

• Listen to your body: Never push into pain. The twist should feel like a gentle release, not a strain.
• Keep shoulders grounded: Try to keep both shoulders pressing towards the mat. If your opposite shoulder lifts dramatically, ease off on how far you take the knee across.
• Use props: A block or cushion can be placed under your bent knee for support if it doesn't comfortably reach the floor.
• Breathe deeply: Use your breath to deepen the stretch on the exhale and release tension.

Benefits of Supine Twists

Supine twists offer numerous physical and mental benefits:

• Spinal Decompression: Gently stretches and realigns the spine.
• Improved Digestion: Massages abdominal organs.
• Relief for Back Pain: Can alleviate tension in the lower back and hips.
• Stress Reduction: Calming pose that promotes relaxation.
• Opens Chest and Shoulders: Provides a gentle stretch across the upper body.

Variations and Modifications

• Bent Knees: For a deeper twist or if preferred, you can bring both knees to your chest and drop them together to one side.
• Vary Arm Position: Arms can be in a 'T' shape, goalpost arms (elbows bent 90 degrees), or the guiding hand can reach towards the foot.
• Leg Position: The bottom leg can be straight or bent with the foot flat on the floor.

Important Note about Spinal Twists

Yoga includes many types of spinal twists performed in various positions. While the steps above detail the supine twist (done lying down), other twists, like the seated spinal twist (Ardha Matsyendrasana), are done upright. The provided reference shows instructions for a seated twist:

These instructions, involving sitting bones, placing fingertips behind, and hugging a knee while upright, describe how to initiate a twist from a seated position, not lying down. Both supine and seated twists are valuable for spinal health but are performed differently.