Pose library · Supta Matsyendrasana · reviewed by a teacher
Supine Twist (Supta Matsyendrasana)
A supine twist is a gentle twist lying on your back: the knees fall to one side while the shoulders stay heavy on the floor and the head turns the other way, or rests in the middle. Supta means reclined, and Matsyendrasana names the seated twist it mirrors. Gravity does the work, so it suits the end of a practice.
Pronunciation and meaning
Supta Matsyendrasana: SOOP-tuh mut-see-en-DRAHS-uh-nuh. Supta is two syllables and rhymes loosely with tuppa.
A supine twist is a gentle twist lying on your back: the knees fall to one side while the shoulders stay heavy on the floor and the head turns the other way, or rests in the middle. Supta means reclined, and Matsyendrasana names the seated twist it mirrors. Gravity does the work, so it suits the end of a practice.
How to do Supine Twist
- Lie on your back with your knees bent and your feet flat on the floor.
- Shift your hips a few centimetres to the right, so the spine stays in a straight line when you turn.
- Hug your knees toward your chest, then let them lower slowly to the left, resting on a pillow or a bolster if they do not reach the floor.
- Open your arms wide at shoulder height, palms up, and let the right shoulder grow heavy.
- Turn your head to the right if your neck likes it, or keep it centred. Stay for one to three minutes, breathing into the side of the ribs.
- Bring the knees back to the middle with an in-breath and repeat on the other side.
Teacher's note from Joahnna Lee
“Let the knees be heavy and the shoulders be heavier. The twist happens between the two.”
“If the top shoulder lifts a long way off the floor, put more height under the knees.”
“Breathe out slowly and notice the twist soften a little more on each breath.”
Make it easier
- Keep the knees closer to the chest for a twist into the upper back, lower toward the hips for the lower back.
- Rest a block or a stack of cushions under the knees so nothing hangs.
- Straighten the bottom leg and cross only the top knee over, for a longer stretch along the outer hip.
Pregnancy and after birth
Pregnancy. Adapt. From the second trimester, lying flat on your back for long is usually avoided, so take the twist lying on your side or seated instead, turning gently and only in the open direction. Check with your OB or midwife before you start.
After birth. Adapt. After your doctor or midwife has cleared you, start with a small twist with pillows under the knees. After a caesarean birth, wait longer and leave it out if it pulls on the scar.
Expecting? Joahnna Lee Yoga has notes on adapting each trimester.
Common mistakes
- Forcing the knees to the floor while the opposite shoulder lifts off it.
- Twisting with the hips still in the middle of the mat, so the spine bends to the side as it turns.
- Holding the breath. A twist should leave the breath easy.
The supine twist is the quietest twist in the practice. It needs no effort and no balance, only the floor and a pillow, which is why it so often comes near the end of a class.
In restorative yoga, propped and slow, the knees rest on a bolster and you can stay long enough for the breath to settle by itself.
Sitting up, the same turn becomes Ardha Matsyendrasana, the seated version, which asks a little more of the back.
A common partner just before it is Reclined Hand to Big Toe Pose, Supta Padangusthasana, which stretches the hamstrings while you stay lying down.
Supine Twist questions
How long should I hold a supine twist?
One to three minutes on each side is plenty. In a restorative class, propped well, some students stay longer. Come out when the breath stops feeling easy.
Is a supine twist good before sleep?
Many people like a soft twist in bed or on the floor before sleep, because it is slow and needs no effort. Keep it gentle and stop if anything pinches in the lower back.