Pose guide

Supine Spinal TwistSupta Matsyendrasana

Steps, benefits and the muscles it works, taught in small women-only classes in Kolathur.

BeginnerTwist30 seconds to 1 minute each side

Supine Spinal Twist (Supta Matsyendrasana) at Anand Yoga Centre

Supta Matsyendrasana, or Supine Spinal Twist, is a gentle reclining twist where you lie on your back, draw one knee across the body towards the floor, and turn the gaze the other way. It eases tightness in the lower back, hips and glutes and opens the chest. Practised slowly and evenly on both sides here at Anand Yoga Centre, women-first, in Kolathur.

How to do it

How to do Supine Spinal Twist, step by step

1
Lie on your back and centre
Lie on your back with the legs straight. Draw the right knee in towards the chest and hug it gently with both hands.
↑ Inhale
2
Guide the knee across
Stretch the right arm out to the side at shoulder height. With the left hand, guide the right knee across the body towards the left, letting it drop towards the floor or a bolster.
↓ Exhale
3
Open and turn the gaze
If it is comfortable for the neck, turn the head to look towards the right hand. Let both shoulders soften towards the floor.
• Hold
4
Hold, then repeat the other side
Stay for 30 seconds to a minute, softening with each breath. Return to centre, then repeat with the left knee crossing to the right.
↓ Exhale

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

Benefits

What Supine Spinal Twist is good for

✓Eases tightness in the lower back, hips and glutes
✓Gently mobilises the spine and supports healthy alignment
✓Opens the chest and the muscles between the ribs
✓Helps release tension from rounded, forward posture
✓A calming, restful twist often used towards the end of practice

What it works

Muscles and chakrasbody and energy

Muscles worked

Erector spinae
Gluteus maximus and medius
Obliques
Quadratus lumborum (lower back)
Pectoralis major
Intercostals (rib muscles)

Brighter violet marks the muscles this pose works most.

Chakras activated

Chakras associated with Supine Spinal Twist

SacralSvadhisthana
HeartAnahata

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

Avoid deep twisting in pregnancy and during heavy menstruation
Take care with recent back, hip or spinal-disc injury; keep it gentle
Ease the head turn or keep the head centred if you have a neck issue

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Related poses

Seated Twist Child's Pose Bound Angle

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

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Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Supine Spinal Twist: common questions

Is the Supine Spinal Twist good for the lower back?

Many people find this gentle twist eases tightness in the lower back, hips and glutes. Keep the movement slow and never force the knee down. If you have a back injury, keep it very gentle and check with an instructor.

Why does the knee not reach the floor in this twist?

Tightness in the hips, lower back or outer thigh can keep the knee from reaching the floor, and that is completely fine. Rest the knee on a bolster or blanket. The twist still works without the knee touching down.

How long should I hold the Supine Spinal Twist?

Hold for about 30 seconds to a minute on each side, breathing slowly and evenly. Because it is a twist, always practise it equally on both sides to keep the body balanced.

Can I do this twist during pregnancy?

Deep closed twists are best avoided during pregnancy. Speak with your doctor and instructor, who can suggest a gentle open-twist variation that is more suitable for you at that stage.

When is the best time to practise this pose?

The Supine Spinal Twist is calming and is often used towards the end of a practice, after backbends or before final relaxation, to release the spine and settle the body.