Supine Spinal Twist
Supta Matsyendrasana
Supine Twist (Supta Matsyendrasana, meaning "reclined lord of the fishes" in Sanskrit) is one of the most universally practised and deeply satisfying closing poses in yoga, offering the benefits of a spinal twist without any of the effort required in seated or standing versions. Lying on the back and dropping both knees to one side, gravity provides all the rotation needed, and the muscles can release completely rather than having to actively hold the shape. This passive quality allows the connective tissue around the spine to soften gradually over a longer hold, producing a deep release in the lower back, outer hips, and thoracic spine. It is an ideal transition between active practice and Savasana, leaving the body quiet, wrung out, and ready for rest.
Benefits
- Releases tension in the spine and lower back
- Stretches the outer hips and IT band
- Calms the nervous system
- Aids digestion
- Relieves mild backache and sciatica
Step-by-Step Instructions
- 1
Lie on your back with both knees bent.
- 2
Drop both knees to the right side, keeping them stacked.
- 3
Extend both arms out to the sides in a T-shape.
- 4
Optionally, turn your gaze to the left.
- 5
Let gravity do the work; no effort is needed.
- 6
Hold for 5–10 breaths, breathing into the left side of the torso.
- 7
Draw knees back to centre and twist to the left.
Common Mistakes to Avoid
Forcing the knees to the floor: allow a natural range
Lifting the shoulders: keep both shoulders grounded
Modifications & Variations
Place a block or blanket under the knees to reduce the rotation
Hug one knee at a time for a simpler variation
Safety Notes
⚠Herniated disc: proceed gently or skip
⚠Hip replacement
