Supine Stomach Twist

Supta Jaṭhara Parivartāsana—often called Supine Spinal Twist—is a powerful yet accessible reclining pose that brings release to the spine, digestion, and the subtle emotional layers of the body. Blending grounding stillness with gentle rotation, this posture helps realign the vertebrae, stimulate peristalsis, and calm an overactive nervous system.

Whether used as a gentle warm-up, a core of therapeutic yoga, or a closing pose in a longer session, this asana supports deep healing from within—especially for digestive and Vāta-related imbalances.

🪔 Name and Meaning

• Sanskrit Name: Supta Jaṭhara Parivartāsana (सुप्त जठर परिवर्तनासन)
• Breakdown:
  • Supta = reclined/supine
  • Jaṭhara = belly/abdomen
  • Parivarta = revolve/turn around
  • Āsana = posture
• English Names:
  • Supine Belly Twist
  • Reclining Stomach Twist
  • Supine Spinal Twist

📜 Scriptural References

While Supta Jaṭhara Parivartāsana as a complete pose is not explicitly mentioned in Haṭha Yoga Pradīpikā, Gheraṇḍa Saṁhitā, or Śiva Saṁhitā, spinal twisting and reclined poses were known in traditional practice under general categories like Parivartana Kriyās (rotational movements).

🧾 Referenced in Modern Classical Texts

• B.K.S. Iyengar: “Light on Yoga” describes variations of supine spinal twists for spinal flexibility and digestive support.
• Asana Pranayama Mudra Bandha (Bihar School of Yoga): Lists Supine Twist as a relaxation and therapeutic pose aiding digestion, spinal realignment, and mental release.

🧘 Step-by-Step Instructions

1️⃣ Lie Flat on Your Back

• Lie down on a yoga mat.
• Keep both legs extended and arms relaxed by your sides.
• Take a few deep breaths to settle into the ground.

2️⃣ Bend Both Knees and Bring Them Toward the Chest

• Slowly bend both knees and pull them gently toward your chest.
• You may hold your shins with your hands for support.

3️⃣ Stretch Arms Out to the Sides

• Extend both arms sideways at shoulder level like a T-shape.
• Keep the palms facing upward or flat on the floor.

4️⃣ Lower Knees to One Side

• While keeping your upper back flat, gently drop both knees toward the right side of your mat.
• Let the knees rest on the floor (or on a pillow if they don't reach comfortably).
• Turn your head to the left, looking in the opposite direction of the knees.

5️⃣ Adjust for Comfort and Depth

• If your knees are stacked, align them one over the other.
• Keep both shoulders grounded—do not force your knees down if your left shoulder starts lifting.
• Use a folded blanket or block under your knees if needed.

6️⃣ Breathe and Hold the Pose

• Breathe deeply and naturally.
• Stay here for 5–10 slow breaths or about 30 seconds to 2 minutes.
• Feel the gentle twist in your spine and the massage in your abdominal organs.

7️⃣ Return to Center and Switch Sides

• Inhale and lift the knees back to the center.
• Exhale and repeat the same movement to the left side, turning your head to the right.
• When done, bring knees back to center and stretch out the legs to relax.

⏱ Duration

• Beginner: 30 seconds per side
• Intermediate: 1–2 minutes per side
• Advanced: 3–5 minutes per side, with props and breath awareness

⚠️ Contraindications

Avoid or modify the pose if you have:

• Recent or chronic spinal injuries or herniated discs
• Severe digestive inflammation (e.g., ulcers, colitis)
• Pregnancy (after 2nd trimester, only under guidance)
• Hip or shoulder pain — modify with cushions or skip

🌬 Breath Synchronization

🌿 Benefits of Supta Jaṭhara Parivartāsana

📖 Traditional & Therapeutic Benefits

• 🌀 Gently massages abdominal organs
• 🔄 Aids in digestive peristalsis, helps relieve constipation and gas
• 🔋 Stimulates parasympathetic nervous system
• 🧘 Balances left-right hemispheres and Idā-Pingalā nāḍīs
• 🌌 Unlocks tension stored in sacrum and lower back

💡 Interpreted Practical Benefits

• ✔️ Eases back pain and spinal tightness
• ✔️ Helps in detox by stimulating liver and intestines
• ✔️ Calms anxiety and insomnia by reducing stress in the gut
• ✔️ Encourages internal rotation and spinal mobility
• ✔️ Prepares the body for meditation, sleep, or deep rest

🌺 Ayurvedic Connection

📋 Summary Table