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
- Hold
- 1–2 minutes per side
- Focus
- Gentle spinal release
- Steps
- 6 cues · ~1 min
- 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.
- ↩
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 & 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
Should my shoulder stay down?
Ideally, but support the knees with a cushion rather than forcing it.
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
As an Amazon Associate, YogiSoul earns from qualifying purchases. Links open Amazon in your country’s store.
