Supta Matsyendrasana
The name ‘supta matsyendrasana’ is named after an ancient yoga master, ‘matseyendra’ whose name literally means “lord of the fishes” and the Sanskrit word ‘sooptah’ meaning reclined.
Instructions: Lie on your back with your arms on the sides. Inhale and draw your right knee to your chest keeping your left leg extended on the floor. Extend your right arm out along the floor at shoulder height with your palm facing down and pressed against the floor as in image. Twist your hips slightly to the right and place your left hand on the outside of your right knee. Exhaling, drop your right knee over the left side of your body using the left hand to push the bent knee gently down towards the floor on the left side. Turn your head to the right and gaze towards the fingertips of the extended right hand. Keep your shoulder blades pressed against the floor and away from your ears. Hold the pose for 10-25 breaths. Inhale and bring the knee to centre and gradually release the pose and repeat on the other side. Do 3-4 sets.
Benefits:
- It massages the abdomen and improves digestion and helps to remove toxins.
- It stretches, strengthens and relaxes the spine making it more flexible.
- It helps to hydrate the spinal discs.
Caution:
- Please do not do this asana if you suffer from a spinal injury or have a degenerative disc disease.
