SUPINE TWIST YOGA | SUPTA JATHARA PARIVARTANASANA | HOW TO DO SUPINE TWIST? | BENEFITS OF SUPINE TWIST

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ABOUT SUPINE TWIST YOGA 

Spine Twist or SUPTA JATHARA PARIVARTANASANA  derived from the Sanskrit word.  In Sanskrit Supta means supine [lying back on your back with your face facing upwards], Jathara means stomach, Parivartan means revolving and asana posture this Sanskrit name translates as ‘supine lord of the fishes pose.’ This pose is referred to as reclined spinal twist. It is a simple and effective beginner’s yoga pose. 

HOW TO DO SUPINE TWIST?

  1. While lying on your back, slowly bring your arms out to the side of both the palms, facing down just in a T position . slightly bend the right knee and place the right foot on the left knee.
  2. Exhale your breath and drop your right knee over to the left side of your body, look at your right fingertips while slowly twisting your spine and lower back.
  3.  While keeping your eyes close, make your shoulder flat to the floor and relax in the same pose. Let gravity pull your knee down, so you don’t have to put any effort into this pose.
  4. Take a long and deep breath and hold it for 6-10 breaths.
  5. Repeat the same pose on the other side. 

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BENEFITS OF SUPINE TWIST 

  • Beginners can easily perform yoga pose, and it holds many benefits.
  • Some of the significant benefits of supine yoga are:-
  • It Stretches the back muscles and spine and gives flexibility.
  • Helps in Stimulating the kidneys and abdominal organs.
  • Enhance the working of Urinary bladders and intestines.
  • Releases stress.
  • It stretches the hamstrings and strengthens the legs.
  • Realigns and lengthens the spine 
  • Hydrates the spinal disks

Contraindications:- 

People suffering from a recent or chronic injury to the knees, hips, or back must avoid the yoga pose.

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