Supine Twist
Supta Matsyendrasana
The Supine Twist is a gentle reclining twist where you lie on your back and let your bent knees drop to one side. It is a soothing way to release the back and hips at the end of a practice.
- Hold
- 8-10 slow breaths on each side
- Breathing
- Breathe slowly through your nose, letting your belly rise and fall. Each exhale is a chance to sink a little deeper into the floor without pushing.
In Supta Matsyendrasana you lie on your back, draw one or both knees towards your chest and let them fall to one side while your shoulders stay grounded. You should feel a mild stretch through the lower back, hips and side of the body, and a sense of letting go. It is often practised near the end of a class, before final relaxation, and is also pleasant first thing in the morning.
The pose suits almost everyone, including complete beginners and people who feel stiff after sitting. Focus on staying relaxed rather than twisting as far as possible. Let gravity and your breath do the work. Props under the knees or head make the pose gentler and let you stay longer without strain.
In this guide
How to do it, step by step
- Lie on your back with your knees bent and your feet flat on the floor.
- Hug both knees into your chest, then rest your arms out to the sides at shoulder height.
- Keep your knees together and slowly lower them to your right, towards the floor.
- Let your hips stack loosely, without forcing your knees down.
- Turn your head to the left if it feels comfortable for your neck, or keep it facing up.
- Try to keep both shoulders resting on the floor.
- Stay and relax your jaw and belly with each breath.
- Draw your knees back to the centre on an inhale and repeat on the other side.
Benefits
- May help to ease stiffness in the lower back and hips.
- Can gently stretch the chest, shoulders and outer hips.
- May feel calming and help you wind down after practice.
- Encourages mobility through the spine in a supported position.
- A simple pose that can be done in bed or on the floor at any time.
Common mistakes
- Forcing the knees to the floor: let them rest on a cushion or block so the twist stays gentle.
- Lifting the opposite shoulder: widen your arms or place a folded blanket under the shoulder.
- Straining the neck: keep your head facing the ceiling if turning it is uncomfortable.
- Holding the breath: breathe slowly and soften your belly.
Make it easier
- Place a pillow, bolster or block between and under your knees for support.
- Keep your knees hugged in closer to the chest and twist less far.
- Put a folded blanket under your head if your neck feels strained.
Go further
- Extend the top leg straight out while the other leg stays bent.
- Stack your knees higher towards the chest to deepen the stretch through the back.
Questions people ask
How long should I hold a Supine Twist?
Eight to ten slow breaths on each side is a good start, which is around one minute. You can stay longer if the position feels comfortable and supported. Always come out slowly and finish the second side so the body feels balanced.
Is the Supine Twist good for the lower back?
Many people find that gentle twisting may help to ease stiffness in the lower back. It is not a treatment for back pain, so keep the movement small and relaxed. If your pain is ongoing or sharp, speak to a doctor or physiotherapist.
Why does my shoulder lift off the floor?
This is common when the hips or chest are tight. Let your knees rest on a block or pillow so you twist less, and slide your arms a little further from your body. You do not need both shoulders flat to benefit.
Be careful
Take care with a recent back, hip or spine injury, a herniated disc or osteoporosis, and ask a health professional first if unsure. If you are pregnant, avoid lying flat on your back for long and keep the twist very gentle. Come out slowly and stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
