SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Supine Spinal Twist Pose | Supta Matsyendrasana

Supine spinal twist pose (Supta Matsyendrasana) instructions, illustration and mindfulness practice. Learn about preparatory, complementary and follow-up poses, and discover all health benefits. https://www.spotebi.com/exercise-guide/supine-spinal-twist-pose/

Supine Spinal Twist Pose Instructions

1. Lie on your back, bend your knees, rotate your hips to the left, extend your left leg, and cross your right knee over to the left side.
2. Extend your right arm out to the side and rest your left hand on your right knee.
3. Turn your head to the right and hold the pose for 30 seconds to 1 minute.
4. Exhale as you release the pose, and repeat on the opposite side.

Mindfulness Practice

Lift your hips slightly off the floor as you rotate them to the left, and draw your right knee toward the chest. Extend your left leg, cross your right knee over to the left, and stack your right hip on top of the left hip. Extend your right arm, keeping it in line with your shoulder, rotate your head to the right, and gaze at your fingertips. Rest your left hand on your right knee, relax, and focus on your breathing.

From the Shop

Monthly Membership
Monthly Membership

Supta Matsyendrasana Benefits

The supine spinal twist pose massages the abdominal organs, calms the mind, and relaxes the body. This pose also relieves lower back pain, opens the shoulders, and elongates the spine.

Contraindications

Neck, back, or hip injury.

Preparatory, Complementary and Follow-Up Poses

Start with bridge pose, or wind release pose and then progress to supine spinal twist pose. Follow-up with reclining bound angle pose or savasana.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Happy baby pose
Seated forward bend pose
Wind release pose
Sphinx pose

Popular Workouts

Lower Body Workouts

16-Minute Glute Activation Circuit

Did you know that dormant or inactive glutes are probably the main reason why most people struggle to grow their booty? If this is …

Full Body Workouts

Fat Burner Full Body Workout For Women

Increase your stamina and endurance with this intense bodyweight fat burner routine for women. A 30-minute full body workout, perfect for burning a ton of …

Core Workouts

15-Minute Abs & Obliques Superset

Move quickly from one exercise to the next while performing this 15-Minute Abs & Obliques Superset. Supersets help you finish your …

Train Like A Girl Challenge
28-Day Workout Plan
Ready to tap into your body’s natural power and reach new fitness heights? Join the 28-Day Train Like a Girl Challenge and master the art of optimizing your hormonal cycles!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Premium Membership

Online Membership Pack

Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

GO PREMIUM

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Peach & Pistachio Fruit Salad with Raspberry Mascarpone Recipe / @spotebi

    Celebrate summer with this fresh and light Peach & Pistachio Fruit … [Read More...]

    Easy One-Pot Chicken Stew Recipe / @spotebi

    This one-pot chicken stew is healthy but also a hearty meal. It's a … [Read More...]

    Flatbread Appetizers with Yogurt Sauce, Grilled Tomatoes & Chickpeas Recipe / @spotebi

    The flavors of the Mediterranean come together in these flatbread … [Read More...]

    Train Like A Girl Challenge

    28-Day Workout Plan

    Ready to tap into your body’s natural power and reach new fitness heights? Join the 28-Day Train Like a Girl Challenge and master the art of optimizing your hormonal cycles!

    JOIN US!

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved