All exercisesYoga·Back 
Reclined Spinal Twist (Supta Matsyendrasana)
Both sides · L/RBackHipsChest
Step 1 / 3
At a glance
- Equipment
- Yoga mat
- Suggested hold
- Hold 8–10 breaths per side
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Common mistakes
You chase the knees to the floor and let the opposite shoulder lift — the anchored shoulder is the whole point.
You skip shifting the hips slightly before dropping the knees, so the spine twists off its own axis.
You force the knees down fast instead of letting their weight settle over many breaths.
What to focus on
Slide the hips an inch toward the side the knees will leave, so the spine stays in one long line through the twist.
Rest the knees on a pillow or block if they hover — supported knees let the back actually release.
Make the exhale longer than the inhale and feel the ribcage wring out a little more each time.
