SupineBeginner
Reclined Spinal Twist
Supta Matsyendrasana
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About This Pose
Reclined Spinal Twist (Supta Matsyendrasana) is a fundamental supine twist that provides gentle rotation throughout the spine while the body remains fully supported on the floor. This accessible pose wrings out tension, massages the spinal muscles, and calms the nervous system. It's often used near the end of practice to integrate the benefits of movement before final relaxation.
Step-by-Step Instructions
- 1
Lie on your back
- 2
Bend both knees to chest
- 3
Drop knees to one side
- 4
Extend arms out wide
- 5
Turn head opposite to knees
- 6
Breathe and relax
Alignment Cues
- Relax breath completely
- Soften belly
- Keep both shoulders down
- Let gravity deepen the twist
Benefits
- Gently rotates entire spine
- Releases back muscle tension
- Massages spinal discs
- Calms nervous system
- Aids digestion
- Integrates practice benefits
Modifications
- Use bolster under knees
- Support knees with block
Variations
- Straight bottom leg
- Eagle legs variation
Cautions & Contraindications
Cautions
- Keep shoulders grounded
- Move slowly and gently
Avoid this pose if you have:
- Spinal injury
- Pregnancy late term
Quick Facts
Primary Focus
spineSecondary Focus
hips
Suggested Hold
60 seconds
Tags
supinetwistrestorativebeginner
Equipment
yoga mat
