Supine Spinal Twist Yoga Pose
Description
The supine spinal twist (Supta Matsyendrasana) is a gentle restorative yoga pose where you lie on your back and let one knee fall across your body to the opposite side, creating a deep spinal rotation. It releases lower-back tension, stretches the glutes, and is one of the most calming twists in yoga.
Equipment Required
Supine Spinal Twist Yoga Pose Instructions
- Lie flat on your back with both legs extended and arms out to your sides at shoulder height (T-shape).
- Bend your right knee and bring it across your body to the left side, lowering it toward the floor.
- Keep your right shoulder pressed into the floor — do not let it lift.
- Place your left hand on your right knee and gently press it toward the floor.
- Turn your head to look toward your right hand.
- Feel the gentle stretch through your right side, lower back, and glute.
- Hold for 30 to 60 seconds. Breathe deeply.
- Return to center and repeat on the other side.
Supine Spinal Twist Yoga Pose Form & Visual
Supine Spinal Twist Yoga Pose Benefits
- Gently rotates and decompresses the spine
- Stretches the glutes and lower back
- Releases tension from the entire torso
- Calming and restorative
- Excellent end-of-practice or pre-bed stretch
- No equipment needed
Supine Spinal Twist Yoga Pose Muscles Worked
- Erector spinae (rotational stretch)
- Obliques
- Gluteus maximus and medius
- IT band (slight)
- Pectoralis major (extended arm)
Supine Spinal Twist Yoga Pose Variations & Alternatives
- Ardha Matsyendrasana (seated)
- Seated Rotation Stretch
- Knee-to-Chest Stretch
- Supine Twist with Bent Knee
- Eagle Twist (with arms wrapped)
