Supine Spinal Twist

Supine Spinal Twist , also known as Supta Matsyendrasana , is a relaxing yoga pose that provides deep stretch to the spine , hips and shoulders . It helps release tension, improve flexibility, and can stimulate digestion. This is an excellent position to end a yoga practice, or to counteract the effects of prolonged sitting.

Correct Form and Technique

Follow these steps to perform the Supine Spinal Twist :

  1. Lie down on your back with your arms outstretched to the side, so that your body forms a "T".
  2. Bend your right knee and pull it up towards your chest, while your left leg remains stretched out on the mat.
  3. On an exhale, bring the right knee over to the left side of the body. Rest it on the floor or on a block for support.
  4. Make sure both shoulders remain in contact with the mat. Look towards the right hand or up towards the ceiling.
  5. Hold the position for 5-10 breaths , then return to center before repeating on the opposite side.

Common Errors

  • Raised shoulders: Avoid the shoulder on the opposite side lifting off the mat. Prioritize keeping both shoulders on the ground.
  • Too much pressure on the knee: Do not force the knee down to the floor. Use support if necessary, such as a blanket or block.
  • Hold your breath: Remember to breathe evenly and deeply throughout the position to achieve maximum relaxation.

Modifications and Variants

If you want to make the Supine Spinal Twist more comfortable, try these modifications:

  • Use blocks: Place a block or blanket under the bent knee for support, especially if it is difficult to keep it on the floor.
  • Both knees bent: If it feels intense with one leg extended, you can bend both knees and let them fall together to one side.
  • Advanced Variation: Try a deeper variation by wrapping one leg around the other in an "Eagle Pose" style before entering the twist.

Number of Repetitions and Sets

Hold the Supine Spinal Twist for 5-10 breaths per side. Repeat the position 2-3 times to really release tension in the back and hips.

Breathing technique

  • Inhale as you pull your knee toward your chest to prepare for the twist.
  • Exhale as you let the knee fall over the body and twist the spine.
  • Maintain steady, deep breathing throughout the pose to help the body relax and deepen the stretch.
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