Twist
Supine Spinal Twist (Supta Matsyendrasana)
Supta Matsyendrāsanaसुप्त मत्स्येन्द्रासन· SOOP-tah mahts-yen-DRAH-suh-nuhreclining lord-of-the-fishes (supine) twist
The Supine Spinal Twist is a gentle, therapeutic reclining twist: lying on your back you draw one knee across the body and turn the gaze the other way. It relaxes and mobilises the spine and is a soothing release at the end of practice.
Step by step
- 1
Lie down, arms wide
Lie on your back with the arms stretched out at shoulder level, palms down.
- 2
Cross the knee over
Bend the right knee and cross it over to the outside of the left leg, near the left knee.
Breath: Exhale as you cross
- 3
Twist toward the floor
Slowly twist toward the left, using the left hand to gently guide the bent knee toward the floor. It's fine if the knee doesn't reach.
Breath: Exhale to deepen
- 4
Root both shoulders
Keep both shoulders squared and heavy toward the floor; if the right shoulder lifts, just stay aware and keep easing it down. Breathe into the twist.
- 5
Release and switch
Hold for 30 seconds or more, bring the knee back and extend the legs, then repeat on the other side.
Benefits
- Gently mobilises and relaxes the spine
- Traditionally used to relieve back and hip tension
- Calming and therapeutic at the end of practice
- Encourages the shoulders and chest to open
Common mistakes
- Forcing the knee to the floor instead of letting it settle
- Letting both shoulders lift off the mat
- Holding the breath during the twist
Modifications & variations
- Place a cushion under the crossed knee
- Keep both knees bent and stacked for a gentler twist
- Keep the gaze up if turning the head strains the neck
Related poses
Video transcriptIn this session, Shakti Shilpa guides you through Supta Matsyendrasana, the reclining spinal twist, cueing both sides with breath and alignment tips.
Hi, I'm Shakti Shilpa from Yoga & You, and today I'm going to teach you Supta Matsyendrasana, or reclining spinal twist. Well, it's one of the best therapeutic poses, I would say, and it's really relaxing, and I hope you enjoy it.
Lie on your back with arms stretched out at shoulder level, bend right knee and cross it outside of your left leg, close to the left knee. Slowly start twisting towards the left side, use your left hand to put slight pressure on the bent knee to push down towards the floor. If the knee is not touching the floor, it's still okay, try to focus on your twist once the comfortable, try to keep both the shoulders squared and rooted to the floor. If the right shoulder is off the floor, it's no problem, just try and be aware of it, keep pressing it towards the floor and keep breathing into the twist. Stay on 30 seconds or more, slowly bring your knee back to stretch out your legs.
Now we repeat the same on the other side, bend your left knee to twist to the right side. Use your right hand to press the knee down as much as you can. Press your left shoulder towards the floor. Breathe into your spine and feel the twist. Stay on for 30 seconds and slowly come back to rest on your back with your legs stretched to the floor.
Frequently asked questions
- My knee won't reach the floor in the supine twist. Is that okay?
- Completely okay — hip and spine mobility vary. Rest the knee on a cushion and keep both shoulders grounded; the twist works whether or not the knee touches down.
- When is a good time to do the supine spinal twist?
- It's a lovely, relaxing release near the end of a practice or before rest, gently unwinding the spine after other poses.
References
- Named for the sage Matsyendra; a reclining variation of the seated spinal twist. · Classical text — Traditional context for the Matsyendrasana family.