Supine Twist Benefits

Introduction:

Supine twist, also called supine spinal twist or Supta matsyendrasana, is a yoga form that provides restoration to the spine. This asana works by strengthening and lengthening the spinal cord and also promoting internal organs. This asana has a very simple and relaxing posture that can be done by everyone, even a beginner. The supine twist induces stretching of the spine, back, shoulder, thighs, and neck just by lying in the supine position. Regular practice of this asana helps in battling pain in areas such as the shoulders and lower back, along with various health benefits to the digestive, respiratory, reproductive, and musculoskeletal systems.

How Is the Supine Twist Done?

• The supine position is achieved by lying on the floor flat and by stretching the arms horizontally and away from the shoulder.

• The left leg is extended out while the right knee is bent, approximating the midline and on the floor on the left side of the body.

• Breathing exercises are done to stabilize breathing.

• The head is turned towards the right side, facing the palm.

• The shoulder blades are placed flat, touching the ground, and the body is twisted towards the bent knee. The body is held in a stretched position for a few minutes.

• The vibrations of the body being stretched are felt, especially on the arms, thighs, groin, neck, back, and stomach.

• The position is then released by bringing the head back to the midline or center, and the torso is straightened and slowly relaxed.

• The pose is repeated similarly on the left side.

• The supine position also has a variation while performing the exercise. It is called the eagle pose. Here the form is achieved by wrapping the leg one over the other and twisting it in the opposite direction.

What Are the Benefits of a Supine Twist?

The benefits of a supine twist are:

• Extension: The back and the spinal cord are extended while performing this exercise. The supine twist is highly beneficial in people with spine, hip, or disk alignment. The constant flexion of the spine helps in bringing the mal-alignment into position and extends the spinal cord and the hips, providing a proper form.

• Detoxification: The constant movement of the hips and the back activates all the organs of the body, cleansing them. The exercise also has an effect on the lower abdomen and pelvic region, activating the muscles and bowel, entirely cleansing the system.

• Stretching: As the exercise is done by lying flat on the mat, it works on all the muscles and areas of the body, that includes the neck, back, shoulder, spinal cord, hips, chest, abdomen, and thighs, stretching them each time the body is twisted and turned.

• Pain Relief: Supine twist, when done daily, activates the muscle, spine, and lower back, which in turn releases the back and body pain. The stretching and wrangling of the muscles while performing the exercises relax the stiffness in the muscle, providing pain relief.

• Improves Digestion: The twist and turn motion of the body creates a twitching and turning motion, like wrenching the stomach, gradually increasing the metabolism of the body. This movement of the stomach causes the expelling of wastes, an increase in appetite, and metabolism of the food taken.

• Opens the Shoulders: Initially, the shoulders show a tendency to lift while performing the exercise, and that is because the shoulder and the muscles supporting the same are more constrained and tight. The supine twist exercise opens the shoulders while gradually increasing the tonicity of the muscle. The exercise is also helpful in reversing a condition called shoulder’s hunch, where the patient's shoulder is constrained for a prolonged period due to poor posture or functional habits forming a hunch. Supine twist actively opens up the tight shoulders, making them more flexible and pain-free.

• Calms the Mind: While performing a supine spine extension, the person lies on the mat with stabilized breathing. As the exercise is simple and mainly concentrates on the lower back, the individual is in a relaxed state for a longer period which in turn provides calmness to the mind and soul.

Who Are Contradicted to Perform This Exercise?

As the supine twist involves a twist and turn motion of the spine and lower back region, patients who have recently undergone any fracture of the hip, knee, or spine or any spinal surgery are contraindicated from performing this exercise. And this is because the pressure that is created is directly transmitted to the bone, which may affect the healing process. The other clinical conditions that are contraindicated in performing this exercise are:

• Hernia.

• Gastrointestinal abnormalities.

• Pathologies involving the hip and lower back.

• Patients with limited hip motion.

What Are the Indications of a Supine Twist?

The indications of a supine spinal twist are:

• Chronic lower back pain.

• To strengthen the hamstring, knee, and quadriceps.

• To calm the patient down with anxiety.

• Balance breathing and heart rate.

• To relax and stretch the chest cavity and diaphragm.

• Postural alignment.

• To restore the body’s balance.

• To relieve back stiffness in pregnancy.

• As a preparatory pose for exercises.

• Strengthening the genitals.

• Promote and control urinary continence.

• As therapy and for healing ailments of the muscular system.

• Regulate bowel movements.

What Are the Asanas That Accompany the Supine Spinal Twist?

The asanas that accompany the supine twist, based on the sequential order, are:

• Knees to chest pose (Pavanamuktasana).

• Happy baby pose ( Ananda balasana).

• Ardha pawanmuktasana.

• The extended big-toe pose.

And the asanas that are done post the exercise are:

• Supine tree pose.

• Supine bound angle.

Conclusion:

The supine spine twist, or Supta matsyendrasana, is a wholesome exercise that acts on the entire body, influencing and activating all the parts of the body. The benefits gained from this exercise are phenomenal, as it is highly efficient. The exercise helps in resolving chronic conditions of the body like a spinal bulge or back pain, making it easy for the patient to perform his or her daily activities. It also keeps the person active and motivated, taking their mind off the pain. Supine twist also acts as a stretching exercise post-workout for cooling the body and calming the mind.