Supta Matsyendrasana II
सुप्त मत्स्येन्द्रासन II
Target Muscles
Benefits (5)
- + Relieves lower back pain
- + Improves spinal flexibility
- + Stretches hips and shoulders
- + Calms the nervous system
- + Aids digestion
Avoid If (4)
- - Spinal injury
- - Recent abdominal surgery
- - Severe knee injury
- - Hip injury
About
Supta Matsyendrasana II is a supine spinal twist that gently mobilizes the spine, opens the hips, and releases tension in the lower back and shoulders. It is a deeply relaxing and restorative pose, ideal for cooling down.
Step-by-Step Instructions
1. Lie on your back with your knees bent and feet flat on the floor, heels close to your sitting bones.
2. Inhale, draw your right knee towards your chest, clasping it with your hands.
3. Exhale, extend your left leg straight along the floor. Guide your right knee across your body to the left side, allowing your right hip to lift.
4. Extend your right arm out to the side at shoulder height, palm facing up, keeping your right shoulder blade grounded.
5. Turn your head to the right, gazing towards your right hand, or keep it neutral if your neck is sensitive.
6. Use your left hand to gently guide the right knee towards the floor. If the knee doesn't reach, place a folded blanket or block under it for support.
7. Ensure your right shoulder remains firmly on the floor. If it lifts, reduce the depth of the twist until it grounds.
8. Breathe deeply and evenly into your abdomen, allowing the twist to release tension in your spine and hips.
9. Hold for several breaths, then inhale to slowly bring your right knee back to the center.
10. Exhale, straighten your right leg, and repeat the pose on the left side.