Reclined Spinal TwistSave PDF
Supta Matsyendrasana
soop-tah maht-syen-DRAH-sah-nah
Stretches back and glutes, relaxes spine
Brings fresh blood to abdominal and pelvic organs, expels toxins
Calms and soothes mind
How to perform Reclined Spinal Twist
- Lie on your back. Stretch your arms out at shoulder height, palms down.
- Bend your right leg and place your foot flat on the floor next to your left knee. Place your left hand on top of your right knee.
- With an exhale gently guide your right knee toward the floor. Gaze toward the right.
- Hold the pose and take slow, deep breaths.
- Untwist with an inhale. Change sides.
Alignment cues
- Press shoulder blades toward floor
- Gaze in opposite direction of twist
- Allow gravity to release knee toward floor
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Reclined Spinal Twist (Supta Matsyendrasana in Sanskrit) is a beginner yoga pose that belongs to the supine and twists categories. This asana targets glutes & hip flexors, lower back and spine, and also involves obliques muscles. Reclined spinal twist brings fresh blood to abdominal and pelvic organs, expels toxins; stretches back and glutes, relaxes spine and also calms and soothes mind. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
