सुप्त मत्स्येन्द्रासन
Reclined Twist
Lying twists let gravity do the work. This one gently releases the back and hips and is a classic before Savasana.
- Hold
- 1–2 minutes per side
- Level
- Beginner
- Family
- Twist, supine
- Focus
- Gentle spinal release
- Works
- Spine
- Hips
- Chest
- You’ll need
- Block or bolster under knees
- Found in
- Hatha, Gentle
- “Let gravity twist you”
- “Shoulder heavy”
Step by step
How to do Reclined Twist
StartLie on your back with knees bent.
- 1
Lie on your back, knees bent, feet on the floor.
- 2
Shift the hips slightly to the right.
- 3
Let both knees fall to the left.
- 4
Extend the right arm out to the side.
- 5
Turn the head to the right if comfortable.
- 6
Let the right shoulder soften toward the floor.
- Out
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
Gently rotates the spine and stretches the outer hip, glutes, chest and the muscles along the back. Lying down lets gravity do most of the work, so many people find it relaxing, and it is a common way to wind down at the end of a practice or before sleep.
Go deeper
Reclined Twist: what to know
How to do a supine twist
- Lie on your back and hug both knees towards the chest
- Open the arms out to the sides at shoulder height, palms up or down
- Lower both knees to the right, stacked over each other, and let them rest
- Turn the head to the left if that is comfortable for the neck
- Stay for 1 to 2 minutes, breathing slowly, then bring the knees back to centre and switch sides
Shoulder down or knees down?
If the opposite shoulder lifts high off the floor as the knees drop, place a cushion, block or bolster under the knees. The twist should feel like a release, not a stretch you have to hold. Keeping the shoulder broad and heavy, with the knees supported, is more comfortable and protects the lower back better than forcing the knees all the way to the floor.
Variations
- One knee bent: extend the bottom leg and cross only the top knee over
- Top leg straight: extend the top leg and hold the foot or a strap, for a hamstring stretch too
- Eagle legs: wrap the top leg around the bottom leg before lowering, for more outer-hip stretch
- Knees higher towards the chest for more upper-back twist, lower for more lower-back twist
Who should take care
Move gently, keep the twist small and use props if you have a disc problem, sacroiliac joint pain or a recent back injury, and check with a physiotherapist if twisting is painful. In later pregnancy, lying flat on the back may be uncomfortable; a side-lying twist with support between the knees is a common alternative.
Alignment
Cues & common mistakes
Aim for Shoulders broad; knees stacked or supported.
Teacher’s cues
- “Let gravity twist you”
- “Shoulder heavy”
Watch out for
Forcing the knees down so the shoulder lifts high.
Make it yours
Easier, harder, supported
Support the knees on a block or bolster.
- Top leg extended
- Eagle-legs twist
- Block or bolster under knees
In a sequence
Where it fits in a flow
BeforeKnees-to-Chest
This poseReclined Twist
AfterCorpse Pose
Good to know
Questions
What is a supine twist good for?
Gently releasing tension in the back, hips and chest. Many people use it to relax at the end of a practice or before bed.
How long should I hold a supine twist?
1 to 2 minutes per side is common, or up to 5 minutes with support in a restorative practice.
Is a supine twist good for lower back pain?
Many people find gentle twisting eases stiffness, but it is not a treatment for back pain. Keep it gentle, use a cushion under the knees and stop if it hurts.
Should both shoulders stay on the floor?
Ideally they stay broad. If one lifts a lot, support the knees with a cushion rather than forcing them down.
Why do my back or hips crack in a twist?
Gas bubbles releasing in the joints is common and usually harmless. If it comes with pain, ease off and seek advice.
The reclined form of the seated twist named after the sage Matsyendra.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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More twist poses
All twist poses
Gentle Seated Twist
Ardha Matsyendrasana (gentle variation)
Revolved Triangle
Parivrtta Trikonasana
Revolved Side Angle
Parivrtta Parsvakonasana