Tilting Recline

Reclined Twist Pose , or Supta Matsyendrasana , is a restorative yoga pose that helps release tension in the lower back and hips. This position is particularly effective for balancing the nervous system, improving digestion and stimulating circulation. It is often used as a closing position in a yoga practice to calm the body down.

Correct technique

How to perform Supta Matsyendrasana :

  1. Start by lying flat on your back with your knees bent and your feet flat on the floor.
  2. Lift your hips slightly and push them to the right before lowering them back down.
  3. Bring your knees together over to the left while keeping your shoulders flat on the floor.
  4. Extend your arms out to the sides in a T shape. If it is comfortable for the neck, you can turn the head to the right.
  5. Hold the position for 5-10 breaths, then switch to the other side.

Common mistakes

  • Raised shoulders : Make sure both shoulders keep contact with the floor to avoid overloading the back.
  • Too hard twisting : Do not force the knees down. Use your breath to reinforce the twist in a controlled manner.
  • Tight hips : If you feel tension in your hips or knees, place a block or blanket under your knees for support.

Modifications and variations

For a more supported or deeper version of the position, try these modifications:

  • Using a block : Place a block under the knees for support if it is difficult to keep the shoulders on the floor.
  • Twisted Roots variation : Cross your legs as in "twisted roots" for a deeper stretch in the hips and back.

Video demonstrations

1. Reclined Twist with Rachel (Women)

A simple and calm review of the Reclined Twist to release tension in the lower back and hips.

2. Supta Matsyendrasana with Adriene (Women)

Adriene shows how you can use Supta Matsyendrasana to calm the body after a long yoga practice.

Number of repetitions and sets

Hold the position for 5-10 breaths per side, or longer if you want a deeper relaxation. You can repeat the position 2-3 times to get the maximum effect on your back and hips.

Breathing technique

Inhale deeply as you prepare for the twist, and exhale as you let your knees fall to the side. Use each exhalation to deepen the twist without forcing the body too hard.

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