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Supine Twist (Supta Matsyendrasana)

Elisha in a Supine Twist (Supta Matsyendrasana), lying on her back with knees dropped to one side, arms in a T-shape
Let the spine unwind, one breath at a time.

Supine Twist is a deeply restorative pose that releases tension in the spine, lower back, and outer hips while gently wringing out the internal organs. Lying on your back takes the effort out of holding yourself upright, allowing the body to fully relax into the rotation. It's one of the most accessible and universally loved poses in yoga, a true gift for a tired back.


How to Practice Supine Twist (Supta Matsyendrasana)

  1. Lie on your back and hug both knees into your chest.

  2. Extend your arms out to the sides in a T-shape, palms facing down.

  3. On an exhale, lower both knees to the right side of your mat.

  4. Stack your knees on top of each other if possible.

  5. Turn your gaze to the left.

  6. Use your right hand to gently encourage your knees toward the floor if they don't reach.

  7. Let your shoulders stay heavy on the mat.

  8. Hold for 8-10 breaths, then switch sides.


Modifications & Variations

  • Pillow or block between knees: Place a pillow or block between your stacked knees to reduce the rotation and support your top leg.

  • Single leg variation: Instead of both knees, bring one knee across the body and extend the other leg long for a gentler stretch.

  • Prop under shoulder: If your shoulder lifts off the mat, place a blanket under it so you can fully relax.


Bring Your Practice to Life


A large group of yoga students practicing on the grass in Golden Gate Park on a sunny day, with trees and a blue sky in the background

Free Yoga in Golden Gate Park


Every summer I teach free outdoor classes at the Whale's Tail in Golden Gate Park, June through October. Bring your mat, bring a friend, and meet me on the grass.


Elisha seated in meditation on an open-air wooden yoga shala, surrounded by tall wooden posts, with a misty lake and mountain range visible in the background at sunrise

Yoga Retreats Around the World


Ready to go deeper? I lead small-group retreats in some of the most beautiful places on earth. A few days of practice, good food, and real rest can change everything.



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