Reclined Spinal Twist

Supta Matsyendrāsana

Read what the gnome says

Reclined Spinal Twist! Lie on your back, hug one knee in, then guide it across the body. Open the other arm wide, shoulders heavy, gaze either way. Let gravity do the work, no forcing. Breathe slowly, then switch sides. Cozy gnome.

Works on Obliques · Glutes · Piriformis

How to do it

1. Lie on the back, hug the knees in and open the arms out to the sides.
2. Drop both knees to one side, keeping the shoulders on the floor.
3. Turn the gaze toward the opposite hand if comfortable, breathe slowly and hold; switch sides.

Common mistakes

• Don’t force the knees down: support them with a cushion.
• Don’t let the opposite shoulder lift off the floor.
• Don’t strain the neck.

Benefits

• Gently mobilises the spine.
• Stretches the back, hips and shoulders.
• Leaves the back feeling fresh and long.

Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.

Suggest a correction

In ready-made sequences

Evening Wind-down 9 min Wind-Relieving Series 7 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Twist

• Bharadvaja's Twist IBeginner
• Chair-Seated TwistBeginner
• Easy Seated TwistBeginner
• Reclined Twist with Both Knees BentBeginner
• Revolved Abdomen PoseBeginner
• Revolved Low LungeBeginner