Reclined Twist with Both Knees Bent

Supta Matsyendrāsana (both knees bent)

Read what the gnome says

Reclined Twist with both knees bent! Lie on your back, knees bent, and drop both knees to one side. Arms wide, shoulders grounded, gaze either way. Let gravity work. Breathe slowly, then switch. Cozy twisty gnome.

Works on Obliques · Spinal rotators · Glutes

How to do it

1. Lie on the back, draw the knees to the chest and open the arms wide.
2. Lower both knees to one side, stacked.
3. Keep both shoulders grounded, gaze over the opposite hand if it is comfortable, and breathe; switch sides.

Common mistakes

• Don’t force the knees to the floor: support them with a cushion.
• Don’t let the shoulder lift.
• Don’t hold the breath.

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

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

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