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Supine Spinal Twist Pose
A gentle reclined yoga twist that stretches obliques, lower back, and glutes to improve spinal mobility and release tension; commonly used in cool-downs for flexibility and relaxation.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Obliques, Lower Back
Secondary Muscles
Chest, Hamstrings
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Lower Back
8/10Erector Spinae
Glutes
7/10Glute Max, Glute Medius
Abs
6/10Rectus Abdominis
Chest
5/10Hamstrings
4/10Programming
Typical Rep Range
1-1 reps
Rest Between Sets
30-60 seconds • Between sides for neutralization
How to Perform
Lie on your back on a yoga mat with legs extended and arms by your sides, palms up.
- Bend both knees and draw one knee toward your chest while extending the other leg.
- Exhale and guide the bent knee across your body to the opposite side.
- Extend the arm on the twisted side out to shoulder height, palm up.
- Turn your head to look over the extended arm if comfortable.
- Breathe deeply, allowing gravity to deepen the twist on each exhale.
- Hold for 5-10 breaths, then release and repeat on the other side.
Coaching Tips
Form Cues
- Keep both shoulders down
- Use gravity, not force
- Breathe into the stretch
- Hug knee gently
- Gaze follows arm
- Relax hips
Breathing
Inhale to prepare and lengthen the spine; exhale to deepen the twist while keeping shoulders grounded.
Tempo
2-0-2
Range of Motion
Twist until shoulders remain flat on the mat and knee lowers comfortably without strain; avoid forcing beyond natural spinal rotation.
Safety
Safety Notes
- Avoid if acute back, hip, or knee injury
- Consult doctor if pregnant or post-surgery
- No sharp pain; ease out if discomfort
- Keep shoulders grounded over deep twist
- Modify with props for support
Spotting
Not required; self-guided pose with focus on body awareness.
Common Mistakes
- Lifting shoulders
- Forcing knee to floor
- Holding breath
- Twisting too aggressively
- Uneven hip alignment
- Rushing the hold
When to Avoid
- Recent spinal injuries
- Herniated discs
- Severe back pain
- Knee or hip injuries
- Abdominal hernias
- Pregnancy without modification
Flexibility Needed
- Basic spinal rotation
- Shoulder external rotation
- Hip flexion
Build Up First
- Familiarity with lying supine
- Ability to breathe deeply while stretching
Also known as
Supta Matsyendrasana, Reclined Spinal Twist, Supine Twist
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