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Supta Matsyendrasana II

सुप्त मत्स्येन्द्रासन II

Supta Matsyendrasana II is a supine spinal twist that gently mobilizes the spine, opens the hips, and releases tension in the lower back and shoulders. It is a deeply relaxing and restorative pose, ideal for cooling down.

Anatomy Involved

Benefits

5

Relieves lower back pain
Improves spinal flexibility
Stretches hips and shoulders
Calms the nervous system
Aids digestion
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Spinal injury
Recent abdominal surgery
Severe knee injury
Hip injury

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 painneck paindigestive problemsanxietyinsomniaflexibility

Pose Type

twistrestorativehip opener

Body Focus

spinehipschest

Focus Areas

flexibilityrelaxationbreathing

Best For

beginnersdesk workersseniorspostnatal

Yoga Styles

hathaiyengaryinrestorative

When to Practice

cool downrestorativeevening

Position

supine

Modify If You Have

knee injury

Place a block or blanket under the bent knee for support.

shoulder injury

Keep the twisting arm closer to the body or bend the elbow.

back pain

Keep both knees bent and together when twisting, or use a bolster under the knees.

Practice Flow

Staff Pose

Baddha Konasana

Bharadvajasana I (seated)

SU

This pose

Supta Tadasana

Savasana

About this Pose

Supta Matsyendrasana II is a supine spinal twist that gently mobilizes the spine, opens the hips, and releases tension in the lower back and shoulders. It is a deeply relaxing and restorative pose, ideal for cooling down.

How to Practice

1

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

2

2. Inhale, draw your right knee towards your chest, clasping it with your hands.

3

3. Exhale, extend your left leg straight along the floor. Guide your right knee across your body to the left side, allowing your right hip to lift.

4

4. Extend your right arm out to the side at shoulder height, palm facing up, keeping your right shoulder blade grounded.

5

5. Turn your head to the right, gazing towards your right hand, or keep it neutral if your neck is sensitive.

5 more steps remaining

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Frequently Asked Questions

Common questions about Supta Matsyendrasana II

What is Supta Matsyendrasana II?

Supta Matsyendrasana II is a supine spinal twist that gently mobilizes the spine, opens the hips, and releases tension in the lower back and shoulders. It is a deeply relaxing and restorative pose, ideal for cooling down.

What are the benefits of Supta Matsyendrasana II?

Relieves lower back pain. Improves spinal flexibility. Stretches hips and shoulders. Calms the nervous system. Aids digestion.

Who should avoid Supta Matsyendrasana II?

Avoid this pose if you have: Spinal injury, Recent abdominal surgery, Severe knee injury, Hip injury.

How many steps are in Supta Matsyendrasana II?

Supta Matsyendrasana II is practiced in 10 steps. Lie on your back with your knees bent and feet flat on the floor, heels close to your sitting bones.

Is Supta Matsyendrasana II suitable for beginners?

Supta Matsyendrasana II is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Supta Matsyendrasana II?

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

What conditions does Supta Matsyendrasana II help with?

Supta Matsyendrasana II is therapeutic for: back pain, neck pain, digestive problems, anxiety, insomnia, flexibility.

What poses should I do before Supta Matsyendrasana II?

Prepare with: Staff Pose, Baddha Konasana, Bharadvajasana I (seated). These warm up the relevant muscles and joints.