Spinal Twist Stretch

Spinal Twist Stretch , also known as Supta Matsyendrasana , is a relaxing yoga position that stretches the spine , shoulders and hips . It helps to release tension in the back, improve flexibility, and stimulate digestion. This stretch is excellent both as part of a cool-down routine or to start the day with a deep bodily relaxation.

Correct Technique

How to perform the Spinal Twist Stretch:

1. Start lying on your back with your arms extended to your sides in a T shape.
2. Bend your right knee and pull it up towards your chest.
3. Lower your right knee down over the left side of your body, while keeping your shoulders in contact with the floor.
4. Hold this position for 20-30 seconds , and repeat on the opposite side.

Common Errors

• Raised shoulder: Avoid lifting the opposite shoulder from the floor. Keep both shoulders on the ground for maximum back stretch.
• For fast movement: Perform the stretch slowly and controlled to avoid injury and give the muscles time to relax.

Modifications and Variations

• Support for knees: If your knees do not reach the floor comfortably, use a pillow or block under them for support.
• Deeper stretch: For a more intense version, try straightening the bent knee to extend the stretch through the hips and back of the body.

Repetitions and Sets

Hold the position for 20-30 seconds on each side, and repeat 2-3 times to release tension and improve flexibility in the back.

Breathing techniques

Inhale deeply as you pull your knee toward your chest, and exhale slowly as you rotate your body to the side, helping you deepen the stretch.

Visual Tips and Angles

Watch this video for a visual demonstration of the Spinal Twist Stretch:

The video shows a detailed review of the Spinal Twist with proper technique and adjustments.