Supta Matsyendrasana  cross twist pose with the knee bent.

This asana is very effective for those who suffer from back pain because it keeps the spine flexible and stretches all the muscles.

The vertebrae rotate around an axis and the effect is very similar to what happens when we wring a dishcloth.

yoga positionsHere is how it is carried out:

  • Lie down on your back and relax through breathing.
  • Raise a leg by bringing the right knee towards the chest and grab it externally with the left hand (opposite the bent knee).
  • Widen and straighten the right arm so that it is in line with the shoulders.
  • Helping yourself also with the hand rotate your waist, pushing your knee towards the left until the latter touches the ground. You can also keep both arms along the line of the shoulders. Test both variations and choose the one with which you feel better.
  • Finally turn your head towards the right (in the direction opposite to the knee) and try to keep both the shoulders on the ground.
  • In the final position both the knee and the shoulders should touch the ground.
  • Now take a deep breath and try to relax.
  • To exit from the position return with the knee to the chest, lengthen the bent leg and put your arms back along your sides.
  • Before performing this asana on the other side, take some breaths in the supine position and then proceed.

Remember not to stress too much the muscles but breath in the position, and let yourself go to the force of gravity.

This asana supta matsyendrasana is a position of torsion, it is particularly beneficial; it is of intermediate level but everyone can try it from the  beginning without ever exaggerating and above all always listening to our body and our breath, fundamental part also of this asana, which can be combined with others for a practical sequence against backache.

If you want to deepen and start with the basics of yoga take a look at our ebook yoga for everyone