Reclined Twist

Reclined Twist (Supta Matsyendrasana) is a supine spinal rotation performed lying on the back. It is one of yoga's most universally accessible poses — appearing in virtually every class as a cooldown, in restorative yoga as a sustained hold, and as an everyday morning or evening stretch.

The Pose

Lie on the back with knees bent, feet flat on the mat. Draw both knees toward the chest. Let both knees fall to one side — ideally stacking the knees at hip height. Extend both arms out to the sides (T-shape) and turn the gaze away from the knees.

The emphasis is on allowing gravity to do the work. The bottom knee can press gently into the floor, but the primary instruction is to surrender weight into the twist rather than forcing it.

What It Releases

• Lower back: The rotation decompresses and mobilizes the lumbar vertebrae
• Outer hips and glutes: The cross-body leg position gently stretches the hip rotators
• Thoracic spine: The middle back benefits from the rotational stretch
• Paraspinal muscles: The muscles alongside the spine get a passive release

Variations

Single knee: One knee crosses to the opposite side while the other leg remains extended. A gentler variation.

Stacked knees: Knees stacked directly on top of each other — more hip flexibility required but deeper rotation.

Bolster between knees: For sensitive hips or knees, a bolster or blanket between the stacked knees reduces pressure.

Yin Context

Held for 3-5 minutes per side in Yin Yoga, the reclined twist creates sustained traction and release through the thoracolumbar fascia, with effects that outlast the pose itself.

A comfortable, thick mat makes this pose more enjoyable for extended holds.