Supine Spinal Twist (Supta Matsyendrasana)

Releases tension from chest, shoulders and back
May realign spine
Relaxes nervous system
Strengthens the lungs

Spinal problems including herniated discs and osteoporosis of the spine
Hiatus Hernia

Let’s try it:

  1. Lie on your back with your legs outstretched and arms spreading out in line with your shoulders.
  2. Shift your hips to the right of the mat.
  3. Bend your right knee and place the foot comfortably on the left thigh or behind the left knee
  4. Roll onto your left hip so the right hip is pointing towards the ceiling. If your right shoulder lifts also that’s okay. Although ideally it stays on floor.
  5. You may like to place a cushion under your right knee and/or under your right shoulder.
  6. Turn your head to the right if comfortable.
  7. Breathe into all areas of your lungs and relax.
  8. Stay for as long 5 – 30 breaths and then repeat for the same amount on the other side.


By Vrndavan Dasi
Founder and Principal of Veda Yoga Teacher Training