Supine Twist (Supta Matsyendrasana)
Teacher featured in image: Donna Noble
Category: Supine/Twist
Difficulty: Beginner
Sanskrit: Supta Matsyendrasana (SOOP-tah MOT-see-en-DRAHS-ah-nah)
Main Focus: Spinal Mobility, Relaxation, Flexibility
Props: Blocks, Bolster, Blanket
Supine Twist (Supta Matsyendrasana) is a gentle reclining yoga pose that encourages mobility through the spine while stretching the back, hips and chest. Practised lying on the back with the knees moving to one side, the pose creates a soft rotation through the torso while the shoulders remain grounded. Often used towards the end of a yoga practice, Supine Twist can help release tension, encourage relaxation and bring the body back towards a sense of balance. Props such as blocks, bolsters or blankets can be used to support the legs and create more space and ease within the pose.
- Lie flat on your back with knees bent and feet flat on the floor
- Extend arms out to the sides in a T-shape, palms facing down
- On an exhale, gently lower both knees to one side, keeping shoulders grounded
- Turn your head in the opposite direction of the knees for a deeper twist
- Keep hips stacked and legs relaxed, or place a cushion between knees for support
- Hold for 1–3 minutes, breathing deeply and slowly
- Return to centre on an inhale and repeat on the other side
- Releases tension in the spine, hips, and shoulders
- Stimulates digestion
- Calms the nervous system and reduces stress
- Enhances spinal mobility and flexibility
- Bend both knees and lower them together to one side for a gentler variation if the twist feels too intense.
- Use a bolster, folded blanket or foam block under the upper leg or knees for added support and to reduce the intensity of the stretch.
- Place a cushion under the head if turning the neck feels strained.
- Move slowly and mindfully in and out of the twist to avoid discomfort.
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Placing a bolster under the top (twisting) leg in Reclined Twist helps support the knee and reduces strain through the lower back and hips. This elevation keeps the pelvis more stable, allowing the spine to rotate gently without forcing the twist. It’s a useful modification for beginners or anyone with tight hips, making the pose feel more comfortable, supported, and easier to hold for longer.
Keep both knees bent and together, then gently lower them to one side while keeping both shoulders grounded. This creates a softer variation of Supine Twist, reducing the intensity through the spine, hips and lower back. For extra support or to create more space in the pose, place a foam block underneath the knees.
Knees-to-Chest Pose (Apanasana) – Gently releases the lower back and hips while preparing the body for rotation.
Cat-Cow Pose (Marjaryasana-Bitilasana) – Gently mobilises the spine and prepares it for rotation.
Corpse Pose (Savasana) – Returns the body to a neutral, symmetrical position and allows the spine to settle after twisting.
Props to Support Supine Twist (Supta Matsyendrasana)
Props can help create more support and ease in Supine Twist, particularly if the stretch feels too intense through the hips or lower back. Placing a bolster, foam blocks or a folded blanket underneath the upper leg reduces the distance the leg needs to travel towards the floor, helping to soften the twist and allowing the body to relax more comfortably into the pose.
