Reclined Twist

Reclined Twist, also known as Supta Matsyendrasana, is a relaxing yoga pose that helps stretch the spine and release tension in the body. This twist is excellent for loosening the lower back, improving back mobility, and stimulating digestion. It is a calming pose often used at the end of a yoga session to promote relaxation.

Proper Form and Technique

Follow these steps to perform the Reclined Twist correctly:

  1. Start on your back: Lie flat on your back with your arms stretched out in a T position.
  2. Bend your right knee: Bring your right knee up towards your chest and hold it with your left hand.
  3. Twist the body: On an exhale, bring your right knee over to the left side of your body while turning your head to the right.
  4. Hold and relax: Stay in the pose for 1-3 minutes, focusing on deep breathing. Repeat on the other side.

Common Mistakes

  • Mistake: Lifted shoulder - Ensure that both shoulders remain in contact with the floor to avoid overstretching the back.
  • Mistake: Forced twist - Do not force the knee down to the floor. Use a cushion under the knee for support.

Modifications and Variations

  • Softer twist: Place a cushion under the knee for less intensity.
  • Both knees: The twist can also be performed with both knees bent for a milder stretch.

Video: Introduction to Reclined Twist

Watch this video for a step-by-step instruction of the Reclined Twist:

Advanced Approach to Reclined Twist

Here is another video covering advanced variations of the pose:

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