SupineBeginner
Supine Spinal Twist
Supta Matsyendrasana
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About This Pose
Reclined Spinal Twist (Supta Matsyendrasana) is a restorative supine twist that gently releases tension throughout the spine while promoting deep relaxation. This accessible pose massages the abdominal organs, aids digestion, and helps relieve lower back discomfort. The grounding quality of lying on the floor combined with the gentle rotation creates a profoundly calming effect on the nervous system, making it ideal for winding down a practice or preparing for Savasana.
Step-by-Step Instructions
- 1
Lie on back
- 2
Bend both knees
- 3
Drop knees to one side
- 4
Extend arms out
- 5
Turn head opposite to knees
- 6
Breathe and relax
Alignment Cues
- Deep relaxed breathing
- Let knees be heavy
- Keep both shoulders down
- Soften belly
Benefits
- Releases spinal tension and improves mobility
- Massages abdominal organs and aids digestion
- Stretches chest, shoulders, and outer hips
- Calms the nervous system and reduces stress
- Helps relieve lower back discomfort
- Promotes deep relaxation and better sleep
Modifications
- Use bolster between knees
- Support top knee
Variations
- Straight bottom leg
- Eagle legs
Cautions & Contraindications
Cautions
- Keep shoulders grounded
- Avoid forcing twist
Avoid this pose if you have:
- Spinal injury
Quick Facts
Primary Focus
spineSecondary Focus
hips
Suggested Hold
60 seconds
Tags
supinetwistrestorativebeginner
Equipment
yoga mat
