Reclined Twist
Lying twists let gravity do the work. This one gently releases the back and hips and is a classic before Savasana.
- Level
- Beginner
- Family
- Twist
- Hold
- 1–2 minutes per side
- Works
- Spine, hips, chest
- Let gravity twist you
- Shoulder heavy
Step by step
How to do Reclined Twist
Begin Lie on your back with knees bent.
- 01
Lie on your back, knees bent, feet on the floor.
- 02
Shift the hips slightly to the right.
- 03
Let both knees fall to the left.
- 04
Extend the right arm out to the side.
- 05
Turn the head to the right if comfortable.
- 06
Let the right shoulder soften toward the floor.
- ↩
Coming out. Bring the knees back through centre and repeat on the other side.
Breath
Slow breaths into the ribs; feel them widen on inhale.
Focus
Gentle spinal release
Why practise it
Releases tension in the spine and hips; calming.
Alignment & cues
Shoulders broad; knees stacked or supported.
Teacher’s cues
- “Let gravity twist you”
- “Shoulder heavy”
Common mistakes
Forcing the knees down so the shoulder lifts high.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Support the knees on a block or bolster.
Variations
- Top leg extended
- Eagle-legs twist
Props
- Block or bolster under knees
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Move gently with disc issues; in pregnancy prefer side-lying.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
The reclined form of the seated twist named after the sage Matsyendra.
Questions
Should my shoulder stay down?
Ideally, but support the knees with a cushion rather than forcing it.
More twist poses
See the familyGentle Seated Twist
Ardha Matsyendrasana (gentle variation)
Revolved Triangle
Parivrtta Trikonasana
Revolved Side Angle
Parivrtta Parsvakonasana