Two Knee Spinal Twist Pose

Last updated: December 21, 2023

What Does Two Knee Spinal Twist Pose Mean?

Two knee spinal twist pose is a reclining twist posture that helps to release tension from the whole body, particularly the torso, spine and upper body. It is a relatively simple and relaxing posture, which is ideal for beginners.

From corpse pose, the knees are bent and the feet are lifted. The arms open out to form a “T” shape on the ground. Keeping both knees together and the core engaged, the legs lower to one side of the body while the head turns in the opposite direction, and the shoulders remain grounded. It is then repeated on the opposite side.

Two knee spinal twist pose is also known by its Sanskrit name, supta Matsyendrasana.


Yogapedia Explains Two Knee Spinal Twist Pose

Two knee spinal twist pose primarily releases tension from the body. Additional benefits include:

  • Massages and stimulates the internal organs
  • Improves digestion
  • Stretches the chest, shoulders, hips and whole of the back
  • Alleviates stiffness by encouraging mobility in the spine

This posture should be attempted with caution by those with severe lower back problems.

Two knee spinal twist pose can be modified during pregnancy by placing a pillow between the knees for extra support. A pillow can also be placed under the knees if they do not touch the ground. To go deeper into the twist, the knees can be brought closer to the underarm.

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Supine Spinal Twist Pose

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