Supine Twist
Supta Matsyendrasana · A lying twist that lets gravity gently release the lower back and hips — a favourite for ending a session.
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Muscles worked
Stretches
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Supine Twist
- 1Lie on your back and hug your knees in.
- 2Spread your arms out wide at shoulder height.
- 3Let both knees fall to one side while your shoulders stay on the floor.
- 4Breathe for 8–10 breaths, then switch sides.
When to pick it: Pick it to wind down at night or finish any workout.
Form cues
- Shoulders stay heavy
- Let the knees be heavy too
- Put a pillow under the knees if they don’t reach
Common mistakes
- Forcing the knees to the floor
- Lifting the opposite shoulder
- Holding the breath
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
Poses that work or stretch the same areas.
More lower back & glutes & obliques & chest poses
All lower back stretches →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.