SupineBeginner
One Leg Supine Twist
Supta Matsyendrasana
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About This Pose
One Leg Supine Twist (Supta Matsyendrasana Variation) is a gentle reclined twist that offers a slightly different stretch than the traditional bent-knee version. By keeping one leg extended while the other crosses over the body, this variation creates a deeper twist in the lower spine while also opening the hip of the twisted leg. The grounded position allows complete relaxation into the pose.
Step-by-Step Instructions
- 1
Lie on your back
- 2
Extend arms out wide
- 3
Lift one leg up
- 4
Cross lifted leg over body
- 5
Turn head opposite
- 6
Switch sides
Alignment Cues
- Relax shoulders down
- Breathe deeply
- Let gravity work
- Soften entire body
Benefits
- Releases spinal tension
- Opens hips asymmetrically
- Stretches IT band
- Improves spinal mobility
- Calms nervous system
- Aids digestion
Modifications
- Use bolster
- Support knee with block
Variations
- Straight leg
- Bent knee
Cautions & Contraindications
Cautions
- Keep shoulders grounded
- Move slowly
Avoid this pose if you have:
- Spinal injury
- Recent surgery
Quick Facts
Primary Focus
spineSecondary Focus
hips
Suggested Hold
30 seconds
Tags
supinetwisthipsbeginner
Equipment
yoga mat
