Twist · beginner

Reclined Twist

Supta Matsyendrasana

A supported twist on the floor, usually the last thing before rest — the one twist almost everyone can do comfortably.

Reclined Twist Photograph coming soon

A rigged MakeHuman figure animated into Reclined Twist from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. The knees fall to one side while both shoulders stay down, which is the whole point of the pose: the pelvis rolls and the chest does not follow it. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Lie on your back and draw the knees in.
  2. Let both knees drop slowly to one side.
  3. Keep both shoulders heavy on the floor.
  4. Turn the head the other way only if the neck is happy.

Why it helps

  • Releases the muscles along the spine
  • Gentle rotation without holding yourself up
  • Settles the body toward rest

Common mistakes

  • Letting the top shoulder lift off the floor to get the knees lower.
  • Forcing the knees all the way down.

Before you try it

  • Support the knees rather than letting them hang. Keep it very small with acute back pain.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Pillow or block under the knees.
  • Knees stacked and higher, closer to the chest.
  • Head stays facing up.

Where this pose shows up

Styles restorative yin

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