We all have those days where our backs feel a little tight and our minds feel a bit cluttered. That’s exactly when we love to roll out the mat for a delicious Supine Twist. It’s one of those poses that feels like a giant hug for your spine, helping to wring out tension and leave you feeling a whole lot more spacious.
Whether you’ve been sitting at a desk all day or you just need a moment to reconnect, this pose meets you exactly where you are. It’s a gentle way to stretch the outer hips, chest, and back while giving your digestive system a little boost.
In this guide, we’ll walk you through how to feel into this restorative twist so you can enjoy all the goodness it has to offer.
How To Do Supta Matsyendrasana (Supine Twist Pose)
Settle onto your back
Start by lying comfortably on your back with your legs extended long. Take a big, deep breath in and out to ground yourself onto your mat.
Hug your knee in
Gently draw your right knee in towards your chest, giving it a soft hug. Keep your left leg extended and relaxed on the earth.
Guide the twist across
Guide your right knee across your body towards the left side. You can place a block or a bolster under that right knee if the floor feels a bit far away—honour where your body is today!
Open your heart space
Extend your right arm out to the side like a wing and turn your gaze towards your right fingertips. If it feels better for your neck, you can keep your gaze looking straight up at the ceiling.
Breathe and soften into it
Stay here for 5-10 deep breaths, or if you’re practising “Yin Yoga”, you might choose to stay for 3-5 minutes. Allow gravity to do the work as you feel into the opening of your spine and chest.
Release and swap sides
Slowly bring your knee back to centre, hug both knees in for a moment, and then repeat the same steps on the other side to keep things balanced.
The Benefits of Supta Matsyendrasana (and Yoga in General)
This juicy twist is one of our absolute favourites for promoting spinal mobility and flexibility. By gently rotating the spine, we help to alleviate stiffness and honour the natural range of motion in our backs. It’s also a wonderful way to give your internal organs a little “squeeze and soak” massage, which can really help with digestion and that post-meal bloat.
Beyond the physical, this pose is a total balm for the nervous system. As you settle into the twist and focus on your breath, you’re sending a signal to your body that it’s safe to relax. It’s a beautiful way to release the day’s stress and find a moment of quiet clarity. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating the space to breathe, unwind, and come home to yourself.
Explore More Yoga Poses
If you enjoyed this pose, you might also love:
- How to Do Ardha Matsyendrasana Pose | Half Lord Of The Fishes Pose Copy
- How to Do Jathara Parivartanasana Pose | Belly Twist Pose
- How to Do Chaturanga Dandasana Pose | 4 Limbed Staff Pose
Curious About Yoga Teacher Training?
This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.
You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.
10 Yoga Poses to Explore Before You Begin Teacher Training
A free beautifully designed guide with step-by-step instructions, confidence boosts, and everything you need to feel ready — even if you don’t feel ready yet.
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Always merrymaking,
Emma + Carla