Supta Matsyendrasana (Garudasana legs)

Reclined Spinal Twist

This reclined twist uses crossed thighs for a stronger rotational stretch than the basic version.

Type: Twist
Focus: Twist
Intermediate ยท 4/10

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How to do this pose

  1. Lie on the back, bend the knees and cross one thigh loosely over the other.
  2. Let the legs tilt a small distance to the opposite side, supported on a bolster.
  3. Return to centre, uncross and change sides without forcing the shoulders down.

Before you begin

Avoid with knee pain or spinal symptoms; omit strong abdominal compression during pregnancy or after surgery.

What you should feel

A moderate waist and outer-hip stretch.

Benefits

Explores supported trunk rotation and outer-hip mobility.

Common mistakes

Wrapping tightly or using the leg weight to force the spine.

Modifications

Uncross the legs and use the basic Supine Twist.

Prep Poses

Supine Twist

Follow-Up Poses

Constructive rest; Savasana

Related Content

Uncross the legs and use the basic Supine Twist.