Yoga · Beginner
Supine twist
Supta Matsyendrasana
Also called Reclined twist, Lying spinal twist
Supine twist is a gentle reclined twist that rotates the spine while your back rests on the mat. It often appears near the end of a practice as a way to unwind. Good form keeps the twist easy and even, with your shoulders heavy and no forcing of the knees toward the floor.
How to do Supine twist
- 1Lie on your back with your knees bent and your feet flat on the mat.
- 2Lift your hips, shift them a few inches to the right, and lower them down.
- 3Draw both knees in toward your chest.
- 4Open your arms out to the sides at shoulder height, palms up or down.
- 5Exhale and lower both knees to the left, letting them rest on the mat or a prop.
- 6Turn your head to the right only if your neck feels comfortable.
- 7Stay for five to ten breaths, then bring your knees back to center and switch sides.
Common mistakes and how to fix them
The top shoulder lifts high off the mat.
Place a pillow or block under your knees so the twist is smaller and your shoulder can relax down.
The hand pushes the knees toward the floor.
Let gravity lower your knees and rest your hand on them lightly, or leave the hand off entirely.
The neck cranks to look the other way.
Keep your gaze straight up or turn your head only slightly.
The spine bends sideways instead of twisting.
Before you twist, shift your hips slightly away from the side your knees will lower toward.
Modifications
- Rest your knees on a pillow, block, or bolster.
- Keep one leg straight and cross only the bent knee over your body.
- Rest your head on a folded blanket if your neck feels strained.
- Bend your elbows into a cactus shape if straight arms strain your shoulders.
Benefits
- Gently rotates the spine.
- Stretches the outer hips and lower back.
- Opens the chest and shoulders.
- Helps you wind down at the end of a practice.
Breath
Breathe slowly and let each exhale soften you a little deeper into the twist. Notice the breath moving into the side ribs that face up.
Take care
Take care with lower back, hip, or shoulder injuries, and keep the twist small if anything pinches. Stop if you feel sharp pain.
Supine twist questions
Should both shoulders touch the floor in a supine twist?
Aim to keep both shoulders heavy, but the top one may lift a little. If it lifts a lot, support your knees with a pillow or block.
Which side should I twist to first?
Either side is fine. Many teachers start on one side and repeat on the other for the same number of breaths.
Is supine twist good before bed?
Many people include a gentle supine twist in a bedtime routine because it is slow and restful. Keep it easy and pair it with long exhales.
