Top 7 Supine Spinal Twist Yoga Poses & its Benefits

Twist yoga poses are the most relaxing yoga poses as they decompress the body while stretching the muscles. Twists are supposed to be practiced at the end of yoga practice.

They stretch the muscles while preventing the pains after heavy yoga practice. They also help in stimulating organs of the upper part of the body and detoxifies them.

Supine spinal twist yoga poses are a combination of relaxing and stimulating yoga poses. They hydrate the spinal discs while stretching the muscles of the back and also help in stretching the glutes. However, people with back conditions are supposed to practice these supine spinal twist yoga poses with care as over stretching might worsen the condition.

It is best to practice Setubandasana or the bridge pose before practicing Supta Matsyendrasana to warm up the body and to ease yourself into this supine spinal twist yoga pose.

• Lie on your back on the floor or on the yoga mat to start practicing this pose.
• Contract the abdomen inwards and try to bend your right knee keeping the left leg straight on the ground while inhaling deeply.
• Stretch your arms out such that they create one straight line with the shoulders while exhaling deeply.
• Now, bring your palms to face downwards.
• To get into Supta Matsyendrasana, bring your right knee to rest on the floor on the left side of the body.
• This should be done carefully so that the right leg is bent and is brought over the left leg and the right knee is resting at the level of the hips.
• Hold your right knee with the left hand and turn your head to the right side.
• Keep breathing deeply in this position.
• Stay in this position for a few breaths.
• Release the pose and fold both the knees in such a way that your heels are touching the ground.
• Exhale deeply and draw both knees to your chest while exhaling deeply and clasp your hands around them.
• Now, lift your head and make your chin touch the knees.
• Stay in this position for as long as you can.
• Come out of this position, release the pose and take and a deep breath.
• This completes one round of Supta Matsyendrasana or Supine spinal twist yoga pose.
• Get in to a relaxing asana like Shavasana after practicing this pose.

In addition to stretching the neck, back, leg muscles and glutes, this supine spinal twist yoga pose helps to maintain a good health of the reproductive system. It helps in treating minor back disorders when practiced regularly.

• Lie down on the floor or on the yoga mat in Supine Position to practice Jathara Parivartanasana (A).
• Stretch your arms out to the sides so that your shoulders are at a 90-degree angle to the floor and your palms are lying flat on the ground.
• Press the lower back into the floor and lengthen the spine.
• Lift your hips up an inch or two moving them to the left side.
• Lower your knees to the right while practicing Jathara Parivartanasana (A) or the Abdominal Twist Pose while exhaling deeply.
• The legs should be placed in such a way that the knees are bent directly in front of the torso and both legs are stacked over each other.
• Now, stretch the opposite arm to provide a counterpoint to the twist.
• At the same time, keep your shoulder blades to keep touching the ground.
• Please note that one might get lower back or neck pain if the shoulder blades are raised from the ground.
• Turn your head to the opposite side and focus your gaze on the fingertips of the hand while practicing Jathara Parivartanasana (A) or the Abdominal Twist Pose.
• Stay in this position for as long as you can.
• Release the pose by inhaling and bringing your gaze and knees back to center.
• Bring your hips to the center while exhaling deeply.
• Now, take a twist in the opposite direction while breathing deeply.
• This completes one round of Jathara Parivartanasana (A) or the Abdominal Twist Pose.
• Practice the same asana from another side.
• You can practice this supine spinal twist yoga pose or stay in the pose if you feel comfortable.

There is a little difference between the Version (A) and Version (B) of Jathara Parivartanasana with the way the legs are placed. However, the version (B) stretches the hamstrings as well as twisting the torso which is an added benefit.

• To do this supine spinal twist yoga pose, lie down on the floor or on the yoga mat in Supine Position to practice Jathara Parivartanasana (B).
• Stretch your arms out to the sides.
• Press the lower back into the floor and lengthen the spine.
• Move your hips and legs to take them to lie directly in front of your torso.
• Make sure that the legs are not bent unlike the version (A) of Jathara Parivartanasana.
• In this position, the legs are stacked over each other.
• Take the hand of the same side of arm to touch your feet while looking at the other hand in the opposite direction.
• Now, stretch the opposite arm to provide a counterpoint to the twist.
• At the same time, keep your shoulder blades to keep touching the ground.
• Stay in this position for as long as you can.
• Release the pose by inhaling and bringing your gaze and knees back to center.
• Bring your hips to the center while exhaling deeply.
• Now, take a twist in the opposite direction while breathing deeply.
• This completes one round of Jathara Parivartanasana (B) or the Abdominal Twist Pose.

This supine spinal twist yoga pose helps in relieving strain and stiffness of the spine caused by prolonged sitting. It also relieves pain and stiff ness from the hip joint.

Supta Udarakararshasana or Belly Section Pose is also very beneficial for the nervous system.

• Lie down on your back to practice this asana.
• Place your palms under your head in such a way that both the elbows are touching the ground while both palms are crossed under your head.
• To practice Supta Udarakarshanasana, bend both legs from your knee.
• In this position, your feet should be away from the thighs.
• Join your feet and slowly take your legs to the left side while inhaling deeply.
• Bend your head to the side while exhaling deeply.
• Close your eyes and feel the stretch.
• Keep your breathing normal while practice the asana.
• This completes one round of Supta Udarakararshasana or Belly section pose.
• Stay in the pose for as long as you feel comfortable.
• Practice the pose on the other side.

In addition to stretching the neck, back, leg muscles and glutes, this supine spinal twist yoga pose helps in maintain a good health of the reproductive system. It helps in treating minor back disorders when practiced regularly.

• To do This supine spinal twist yoga pose, lie down on your back to practice this asana.
• Place your palms under your head in such a way that both the elbows are touching the ground while both palms are crossed under your head.
• To practice Supta Sucirandhrasana or Supine Windshield wiper pose, bend both legs from your knee.
• In this position, your feet should be away from the thighs.
• Keep both the legs at a distance from each other.
• Both your knees and feet must me at shoulder distance from each other.
• Bend both of your legs to the left side in such a way that the left knee touches the ground on the left side of your body and the right knee touches the ground behind the left knee.
• Inhale deeply while bending the legs to left side.
• Bend your head to the other or right side while exhaling deeply.
• Close your eyes and feel the stretch.
• Keep your breathing normal while practice the asana.
• This completes one round of Supta Sucirandhrasana or Supine Windshield wiper pose.
• Stay in the pose for as long as you feel comfortable.
• Practice This supine spinal twist yoga pose on the other side.

This supine spinal twist yoga pose helps in keeping the back supple while helps in strengthening the core. It also helps in alignment of the vertebrae.

• Lie down on your back to practice this asana.
• Place your palms under your head in such a way that both the elbows are touching the ground while both palms are crossed under your head.
• To practice Supta Matsyendrasana or the belly twist flow, bend both legs from your knee.
• In this position, your feet should be away from the thighs.
• Join your feet and slowly take your legs to the left side while inhaling deeply.
• Bend your head to the side while exhaling deeply.
• Now, move both of your legs together from the left side to your right side while moving the neck to the opposite direction.
• Close your eyes and feel the stretch.
• Keep your breathing normal while practice the asana.
• This completes one round of Supta Matsyendrasana or the belly twist flow.
• Stay in the pose for as long as you feel comfortable.
• Practice this supine spinal twist yoga pose on the other side.

• To do this supine spinal twist yoga pose Lie down on your back to practice this asana.
• Place your palms under your head in such a way that both the elbows are touching the ground while both palms are crossed under your head.
• To practice Supine Twist Pose Variation Crossed Legs, bend both legs from your knee.
• In this position, your feet should be away from the thighs.
• Keep both the legs at a distance from each other.
• Both your knees and feet must me at shoulder distance from each other.
• Bend both of your legs to the left side in such a way that the left knee touches the ground on the left side of your body and from this position lift your right knee to bring the foot to rest in front of your left knee.
• Inhale deeply while bending the legs to left side.
• Stay in this position for as long as you can.
• Bend your head to the other or right side while exhaling deeply.
• Close your eyes and feel the stretch.
• Keep your breathing normal while practice the asana.
• This completes one round of Supine Twist Pose Variation Crossed Legs. This is an advanced pose and should be practiced very carefully.
• Stay in the pose for as long as you feel comfortable.
• Practice the pose on the other side.

• Supine spinal twist yoga poses help by twisting the spine and vertebrae and helps in strengthening and giving them flexibility.
• Supine spinal twist yoga poses are beneficial in stimulating the digestive system thereby helping in improving digestion and they also massage the abdominal organs.
• These poses help in relieving constipation when practiced regularly.
• Supine spinal twist yoga pose are beneficial in relieving stiffness or pain in your spine, hips, or lower back thereby stretching and strengthening them.
• Supine spinal twist yoga pose helps in stretching the entire body. They stretch shoulders, chest, middle spine, hips, lower back, and upper back and make them supple and flexible.
• One of the benefits of supine spinal twist yoga pose is that it helps in detoxification of the internal organs of the body.
• It also helps in improving blood flow to the body thereby helping in flushing out of toxins from the body.
• Supine spinal twist yoga poses help in relieving stress and anxiety.
• They help relax and calm the mind and give freshness to the whole body after a stressful day.

Also Read:

• Steps to Do Ardha Matsyendrasana or Sitting Half Spinal Twist & Its Benefits
• How to Do Gatyatmak Meru Vakrasana or the Dynamic Spinal Twist & Its Benefits, Precautions, Contraindications
• 9 Different Seated Spinal Twist Yoga Poses & Its Benefits