RE

Beginnertwist

Reclined Revolved Eagle Pose

सुप्त परिवृत्त गरुडासन

Reclined Revolved Eagle Pose is a gentle, beginner-friendly supine twist that releases tension in the lower back and hips. It promotes spinal mobility and calms the nervous system, making it an excellent pose for relaxation and cool-down.

Anatomy Involved

Benefits

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Releases tension in the lower back and hips
Gently stretches the outer hips and glutes
Increases spinal flexibility and mobility
Calms the nervous system and reduces stress
Stimulates abdominal organs
Full anatomical benefits — muscles, joints, organs →

Avoid If

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Severe spinal injury or disc issues
Acute knee injury
Acute hip injury
Recent abdominal surgery
Severe sciatica (can exacerbate in some cases)

Common Mistakes to Avoid

✕Forcing the twist from the shoulders instead of initiating from the abdomen

✕Rounding the spine — maintain length before rotating

✕Lifting one sitting bone off the floor

✕Holding the breath during the rotation

✕Twisting beyond a comfortable range — respect your body's limits

✕Forcing the hips open beyond their current range

✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues

1Lengthen the spine on the inhalation, deepen the twist on the exhalation
2Initiate the rotation from the navel, then the chest, finally the head
3Keep both sitting bones grounded equally
4Maintain the length of the spine — do not collapse into the twist
5Use the breath to create space for the rotation
6Allow the hip joints to open gradually — never force
7Surrender the weight of the body to the props and the floor

Pose Details

Helps With

back painsciaticahip injuryanxietyinsomniaflexibility

Pose Type

twistrestorativehip openercore strengthener

Body Focus

spinehipslower bodycore

Focus Areas

flexibilityrelaxationbreathingbalance

Best For

beginnersseniorspostnataldesk workers

Yoga Styles

iyengarhatharestorativeyin

When to Practice

cool downrestorativeeveningquick practice

Position

supine

Modify If You Have

knee injury

Untwist the legs, keep knees together, or place a block between them to protect the knees.

hip injury

Keep legs untwisted and move knees only as far as comfortable, or place a bolster under the knees.

spinal injury

Reduce the twist depth, keep knees closer to the body, and support with a bolster under the knees.

Practice Flow

Supta Tadasana

Apanasana

Seated Tadasana

RE

This pose

Supta Baddha Konasana

Savasana

About this Pose

Reclined Revolved Eagle Pose is a gentle, beginner-friendly supine twist that releases tension in the lower back and hips. It promotes spinal mobility and calms the nervous system, making it an excellent pose for relaxation and cool-down.

How to Practice

1

1. Lie on your back with your knees bent and feet flat on the floor, close to your hips.

2

2. Lift your right knee and cross your right thigh over your left thigh, as in Eagle Pose. If possible, wrap your right foot's toes behind your left calf.

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3. Extend your arms out to the sides, palms facing up, or in a T-shape.

4

4. Inhale and, as you exhale, gently let your legs twist to the left, keeping your knees together.

5

5. Allow your knees to lower towards the floor or a block until you feel a comfortable stretch in your lower back and outer hip.

5 more steps remaining

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Frequently Asked Questions

Common questions about Reclined Revolved Eagle Pose

What is Reclined Revolved Eagle Pose?

Reclined Revolved Eagle Pose is a gentle, beginner-friendly supine twist that releases tension in the lower back and hips. It promotes spinal mobility and calms the nervous system, making it an excellent pose for relaxation and cool-down.

What are the benefits of Reclined Revolved Eagle Pose?

Releases tension in the lower back and hips. Gently stretches the outer hips and glutes. Increases spinal flexibility and mobility. Calms the nervous system and reduces stress. Stimulates abdominal organs. Relieves mild sciatica and back pain.

Who should avoid Reclined Revolved Eagle Pose?

Avoid this pose if you have: Severe spinal injury or disc issues, Acute knee injury, Acute hip injury, Recent abdominal surgery, Severe sciatica (can exacerbate in some cases).

How many steps are in Reclined Revolved Eagle Pose?

Reclined Revolved Eagle Pose is practiced in 10 steps. Lie on your back with your knees bent and feet flat on the floor, close to your hips.

Is Reclined Revolved Eagle Pose suitable for beginners?

Yes, Reclined Revolved Eagle Pose is a beginner-friendly pose suitable for all levels.

What props are needed for Reclined Revolved Eagle Pose?

You may use: blanket, bolster. Props make the pose more accessible and comfortable.

What conditions does Reclined Revolved Eagle Pose help with?

Reclined Revolved Eagle Pose is therapeutic for: back pain, sciatica, hip injury, anxiety, insomnia, flexibility.

What poses should I do before Reclined Revolved Eagle Pose?

Prepare with: Supta Tadasana, Apanasana, Seated Tadasana. These warm up the relevant muscles and joints.