Supine Twist

Supta Matsyendrasana

Supine Twist enhances spinal flexibility, relieves lower back tension, and aids digestion. Discover relaxation and balance in this soothing asana.

Common Name: Supine Twist
Sanskrit Name: Supta Matsyendrasana (soop-TAH MOT-see- en-DRAHS-anna)
Level: Beginner
Pose Type: Supine, Reclined, Spinal Twist, Chest Opener
Target Areas: Spine, Glutes, Chest, Obliques

Supine Twist aka Supta Matsyendrasana is a beginner-friendly reclined twist that opens the heart, stimulates digestion, relieves back pain, enhances spinal mobility, and stretches the chest and shoulders. It also aids in improving digestion and detoxification by massaging the abdominal organs. It’s often used as a restorative pose, making it suitable for relaxation and stress reduction. It allows practitioners to connect with their breath and unwind, serving as a reminder of the importance of balance and harmony in one’s practice.

Supine Twist Steps

Step 1

Begin by lying all the way down on your back.

Step 2

On an inhale, hug your right knee in towards your chest, giving it a little squeeze.

Step 3

On the exhale, start to sweep your right knee over towards your left side.

Step 4

Bring your left hand on top of your right knee and gently press your knee towards the ground. Don’t force your knee to the floor.

Supine Twist variation with a yoga block for assistance

Step 5

Extend your right hand out to the side and make sure to keep your right shoulder grounded down on the mat. Only twist as far as you can while keeping both shoulders grounded on the mat.

Step 6

Gaze past your right fingertips and hold this position for at least 5 breaths, lengthening the spine on every inhale, gently twisting a little deeper on every exhale.

Step 7

To exit this pose, draw your right knee back into center and hug both knees in towards your chest. Extend the right leg down and repeat the twist on the opposite side.

Modifications

If this feels uncomfortable or if you have a difficult time doing this pose while keeping both shoulders down, you can support your knee with a yoga block, pillow, or bolster.
If keeping the bottom leg straight feels too intense in your lower back, you can keep both legs bent and stack your knees while twisting.
If you’re pregnant, stacking a pillow or yoga block between your knees may feel more comfortable. Make sure you are never lying completely flat on your back.
You should feel no pain in this pose. If you’re feeling anything more than a deep stretch, slowly come out of the pose.