The supine spinal twist (Supta Matsyendrasana) is a gentle restorative yoga pose where you lie on your back and let one knee fall across your body to the opposite side, creating a deep spinal rotation. It releases lower-back tension, stretches the glutes, and is one of the most calming twists in yoga.
Muscle Group
Back, Glutes, Obliques, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Gently rotates and decompresses the spine
- Stretches the glutes and lower back
- Releases tension from the entire torso
- Calming and restorative
- Excellent end-of-practice or pre-bed stretch
- No equipment needed
How to perform
- Lie flat on your back with both legs extended and arms out to your sides at shoulder height (T-shape).
- Bend your right knee and bring it across your body to the left side, lowering it toward the floor.
- Keep your right shoulder pressed into the floor — do not let it lift.
- Place your left hand on your right knee and gently press it toward the floor.
- Turn your head to look toward your right hand.
- Feel the gentle stretch through your right side, lower back, and glute.
- Hold for 30 to 60 seconds. Breathe deeply.
- Return to center and repeat on the other side.
FRONT VIEW
BACK VIEW
Glutes
Primary
Chest
Primary
Lower Back
Primary
Obliques
Primary