How to Do Supta Parivrtta Garudasana Pose | Twisted Roots Pose

We absolutely love a good twist, and Twisted Roots (or Supta Parivrtta Garudasana) is one of those poses that just feels like a big, warm hug for your spine. It’s a beautiful reclining posture that combines a gentle spinal twist with the leg positioning of Eagle Pose, making it the perfect way to wring out the day and find some space in your hips and lower back.

Whether you’ve been sitting at a desk all day or you’ve been on your feet, this pose meets you exactly where you are. It’s all about slowing down, feeling into the sensations, and allowing gravity to do the heavy lifting for you. There’s no need to force anything here; it’s simply about finding a shape that feels good in your unique body.

In this guide, we’ll walk you through how to set up your Twisted Roots, including some of our favourite ways to use props to make this pose feel even more delicious.

How To Do Supta Parivrtta Garudasana (Twisted Roots Pose)

Settle onto your back
Start by lying flat on your back on your mat. Take a big breath in and as you exhale, feel your shoulders melt into the earth. Extend your arms out wide like wings in a ‘T’ shape, palms facing up to stay open and receptive.

Wrap your legs
Bend your knees and place your feet flat on the floor, about hip-width apart. Lift your left leg and cross it over your right thigh. If it feels okay for your knees, you might even try to tuck your left toes behind your right calf for that full ‘eagle’ wrap, but remember, there’s no “perfect” way to do this!

Lower into the twist
Gently shift your hips a little to the left, then let both knees fall over to the right side. If the floor feels a long way away, this is the perfect time to slide a bolster or a folded blanket under your knees for support. We want you to feel supported, not strained.

Find your gaze
Keep your left shoulder anchored down towards the mat. If it feels okay for your neck, you can turn your gaze over towards your left hand. If that feels like too much, just keep your head neutral and look straight up.

Breathe and hold
Now, simply breathe. If you’re practising this as part of a Yin Yoga sequence, you might stay here for 3-5 minutes, allowing the body to slowly open up. Focus on sending your breath into your side ribs and your outer hip.

Release with care
When you’re ready to come out, move slowly. Inhale as you bring your knees back to centre, unwrap your legs, and take a moment to hug your knees into your chest before switching to the other side. Honouring both sides of the body is key!

The Benefits of Supta Parivrtta Garudasana (and Yoga in General)

Physically, this pose is a dream for your spine and hips. The gentle twisting action helps to increase spinal mobility and release any lingering tension in the lower back, while the “eagle” leg position offers a deep, juicy stretch for the outer hips and glutes. It’s also a wonderful way to support your digestive system, as the gentle compression of the twist massages your internal organs, helping everything move along smoothly.

Beyond the physical, Twisted Roots is a powerful tool for calming the nervous system. As you settle into the stillness and focus on your breath, you’re sending a signal to your body that it’s safe to relax and let go. It’s a beautiful way to shift out of “fight or flight” mode and into a state of rest and digest. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating a quiet space within yourself where you can simply be, exactly as you are.

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 Supta Matsyendrasana Pose | Supine 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.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla