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Supine Spinal Twist (Supta Matsyendrasana)

Lie on your back, draw one knee to your chest, guide it across your body with the opposite hand, extend the same-side arm out, and look away to feel the lumbar rotation.

60s each sideBeginnerLyingNo equipment

How to do the Supine Spinal Twist (Supta Matsyendrasana)

  1. Lie on your back.
  2. Draw one knee to your chest.
  3. Guide it across your body with the opposite hand.
  4. Extend the same-side arm out.
  5. And look away to feel the lumbar rotation.

What it targets

Primary muscle groups: Lower Back, Hips, Core.

Commonly included in conservative-care programs for: Lower Back Pain, Sciatica, Piriformis Syndrome.

Body Fix walks you through the Supine Spinal Twist (Supta Matsyendrasana) with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.