Traditional

Reclined Spinal Twist

Supta Matsyendrasana

Lie on the back and guide the knees to one side while the shoulders stay grounded.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for releasing held tension.
Props: Blanket or block optional.
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Reclined Spinal Twist: Lie on your back and hug the knees into the chest. Lower both knees to one side while keeping the shoulders heavy on the floor. Open the arms out to the sides or rest one hand on the top leg. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Reclined Spinal Twist: Bring the knees back to center. Place the feet on the floor or hug the knees in before changing sides. Pause in a neutral position for a moment before continuing.