Back to Pose

Reclined Spinal Twist: Supta Matsyendrasana | Traditional

Reclined Spinal Twist placeholder graphic

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

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.