Supta Matsyendrasana or Supine/Reclining Spinal Twist has to be another of my favorite Yoga poses, and I add some variation of it to every Yoga or Pilates class I teach. I find it to be the most delicious release for the spine. Take the twist as far as you feel comfortable without pushing yourself. You can make it more of a gentle twist by not bringing the knees up to the chest as much, or by placing blocks under the knees. If you have an neck problems, keep the gaze moving up towards the ceiling, and not looking over the opposite shoulder.
This is the last pose in this series, but I will continue featuring a “Yoga Pose of the Week” post once a week moving forward. They seem to be rather well liked posts.
Pose #7 Supta Matsyendrasana or Supine/Reclining Spinal Twist
- stretches spine, chest and shoulders
- releases tension and stiffness in the lower back
- massages internal organs
- Lay on your back and hug your knees into your chest.
- Extend your arms out to a T, keeping your shoulders grounded into the mat.
- Lower your legs and knees all the way over the right and onto the floor or blocks.
- Let your gaze travel over your left shoulder and into your outreached arm and hand.
- Let go of holding onto anything, let yourself go and fully release into the pose and find ease.
- Keep your shoulders from popping off of the mat.
- Breathe deeply into the lower back for 10 breaths.
- Inhale the knees through center, and exhale lowering them to the other side.