Supine Spinal Twist

Supta Matsyendrasana

SOOP-tah maht-see-en-DRAHS-ah-nah

A relaxing reclined twist that releases the spine and promotes deep relaxation while improving spinal mobility. This gentle twist wrings out tension from the lower back and hips while calming the nervous system. It is often practiced near the end of a session as a soothing way to decompress before final relaxation in Corpse Pose.

How to do Supine Spinal Twist

1. Lie on your back with both knees bent and feet flat on the floor. Extend your arms out to the sides at shoulder height in a T-shape, palms facing up.
2. On an exhale, draw your right knee toward your chest, then guide it across your body to the left side, using your left hand to gently encourage the knee toward the floor.
3. Extend your right arm out to the right and turn your gaze toward the right hand, keeping both shoulders as close to the floor as possible.
4. Allow gravity to draw the knee down. Do not force it to the floor -- let the weight of the leg create a passive, deepening twist over time. Focus on keeping both shoulder blades grounded.
5. Breathe deeply for five to ten breaths, feeling the release through the lower back and outer hip with each exhale. Slowly draw the knee back to center and repeat on the other side.

Benefits of Supine Spinal Twist

• Releases tension in the lower back and spine
• Stretches the outer hips, glutes, and chest
• Improves spinal rotation and mobility
• Calms the nervous system and promotes relaxation
• Aids digestion by gently massaging the abdominal organs

Muscles Engaged

Modifications & Variations

• Place a bolster or pillow between the knees for support
• Keep both knees together and drop them to one side for a gentler twist
• Place a block under the dropped knee if it does not reach the floor

Cautions

• Avoid with acute disc herniation or severe lower back pain
• Use caution during pregnancy; use a bolster between the knees
• Those with sacroiliac joint dysfunction should keep the twist gentle