Lying-down Body Twist (Natrajasana)

Supta Matsyendrasana (sU-pta-MOTS-yen-DRAHS-anah) — is a supine spinal twist that lengthens and strengthens the spine while massaging and detoxifying the internal organs.

Reclined Spinal Twist is a gentle posture that stretches the spine, shoulder, back, thighs, and neck and stimulates internal detoxifying processes, all while the body rests. Regular practice of Supta Natarajasana can relieve lower back pain and tight shoulders.

• SLie on your back with arms horizontally stretched out in line with the shoulders.
• Bend your knees and bring your feet close to your hips. The soles of your feet are fully on the ground.
• Swing the knees to the left until the left knee touches the ground (the right knee and thigh are resting on the left knee and thigh). Simultaneously, turn the head to the right and look at your right palm.
• Checkpoint: Make sure your shoulder blades touch the ground. While the body is twisted, there is a tendency for one of the shoulder blades to get lifted off the ground.
• Feel the stretch in the thighs, groin, arms, neck, stomach and back as you hold the pose. With each exhalation, relax deeper into the pose.
• Hold for several minutes. Slowly turn the head back to the center and straighten your torso and legs.
• Repeat the pose on the other side.

• Stretches the spine and quadriceps
• Massages the back and hips
• Lengthens, strengthens, and realigns the spine
• Encourages fresh blood flow to the internal organs, especially digestive
• Brings deep relaxation to the body and mind

Avoid practicing reclined spinal twist if you have recently suffered from spinal, knee, or hip injuries.

While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at programs@us.artofliving.org to find a a Sri Sri Yoga course at an Art of Living Center near you.

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