Introduction:

Supta Matsyendrasana is derived from the combination of the Sanskrit words Supta(Reclined), Matsyendra(lord of the fishes) and asana (posture or pose). It is called as Supine Spinal Twistor Reclined Lord of the Fishes Pose or Reclined Spinal Twistin English.

Preparatory Poses for Supta Matsyendrasana are Pawanmuktasana and Setu Bandhasana; and the follow-Up Poses are Savasana and Supta Baddha Konasana.

It is one of the variations of Half Lord of the Fishes Pose (Ardha Matsyendrasana). It helps to detoxify the body. Supta Matsyendrasana calms the mind. It is a great stress reliever pose.  It gently stretches the abdominal organs. It is a basic level yoga pose.

Steps Involved:

1. On yoga mat, start with lie flat on the back.
2. Exhale; press the lower back on the yoga mat gently.
3. Inhale; Bend the knees to lift the feet off the yoga mat.
4. Exhale; create one straight line with the shoulders by stretching your arms out.
5. Make sure that your palms should facing downwards
6. Bring the knees and feet together.
7. Inhale; up the feet a little higher than the knees.
8. Exhale; lower your legs to the left of the yoga mat,
9. Make sure that feet and knees are stacked.
10. Note: Knees should be at the hip level, heels should rest a foot away from the buttocks.
11. Turn your head to the right slowly.
12. Hold in this position for few seconds.
13. Breathing should be normal.
14. Exit the pose by practisingthe abovesteps with the opposite direction.
15. To release the pose, press your hands into the floor.
16. Inhale, and lift your chest and knees over your chest.
17. Hold your knees.
18. Exhale; Lift the head and chest to your thighs, as well as Pull the thighs to your chest.
19. Note: don’t lift the shoulders as your head is raised.
20. Hold in this position for few seconds (30 to 60 seconds).
21. Exit the pose by Lower the shoulders and head to the yoga mat.
22. Repeat all the above steps with the opposite side.

Benefits:

• Calms the mind.
• Rejuvenates the mind and the body.
• Detoxify the body.
• Stimulates the internal organs.
• Relieves the stress.
• Strengthens the spine and Internal organs.
• Helps to increases the digestion.
• Improves the flexibility.
• Stretches the Lower back, Middle spine, and Upper back, Chest, Shoulders, Hips and the Abdomen.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

• Lower Back Injury
• Internal organ surgery
• Pregnancy

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.