Pose library›Supine
Beginner · Supine

Supine Spinal Twist
Supta Matsyendrasana

A reclined twist for gentle spinal rotation and quiet breathing.

Instructional illustration of Supine Spinal Twist
LevelBeginner
Pose typeSupine
Primary focusSpine, Relaxation

How to practice Supine Spinal Twist

  1. Lie on your back and draw one knee in.
  2. Guide the knee across the body.
  3. Keep both shoulders relaxed toward the floor.
  4. Breathe into the ribs, then repeat on the other side.

Practice tips

  • Support the crossed knee with a cushion.
  • Keep the gaze neutral if the neck is sensitive.
Practice note: Use a smaller range if the back or hip feels compressed.
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