Supine Revolved Mountain Pose
Supta Parivrtta Tadasana · सुप्त परिवृत्त ताड़ासन
Also known as: Lying Spinal Rotation
Supine Revolved Mountain Pose, also called Lying Spinal Rotation is a classical yoga posture. Its Sanskrit name Supta Parivrtta Tadasana translates word-for-word as: Supta (Reclining / Sleeping) · Parivrtta (Revolved) · Tadasana (Tadasana) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to engage the core, engage the obliques and open and strengthen the shoulders. Improves spinal mobility. Stimulates digestion. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for beginners and seniors. Practitioners with pregnancy and hip injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Obliques (side abdominal muscles)(lengthening | activating)
As you twist, the oblique muscles on the side you are twisting towards gently contract to facilitate the rotation, while the obliques on the opposite side experience a sustained, gentle lengthening. This coordinated action helps to wring out tension from the abdominal wall, improving flexibility and subtle strength around the waist. From a yogic perspective, this action helps to stimulate Samana Vayu, the balancing energy responsible for assimilation and digestion in the core.
Spinal Erectors(releasing | lengthening)
These deep muscles run along either side of your spine, responsible for extending and stabilizing the vertebral column. In Supta Parivrtta Tadasana, the gentle twist encourages a subtle lengthening and release of these muscles, particularly on the side away from the twist. This unwinding helps to decompress the spine, creating space between the vertebrae and allowing for a freer flow of Prana along the Sushumna Nadi, the central energy channel.
Quadratus Lumborum (QL)(releasing | lengthening)
Located deep in the lower back, connecting the pelvis to the lowest rib and lumbar spine, the QL is often a culprit in lower back stiffness and pain. This supine twist provides a subtle, sustained stretch to the QL on the side away from the twist, encouraging it to release chronic tension. The gentle release in this muscle can significantly alleviate lower back discomfort, fostering a sense of spaciousness and ease in the lumbar region.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Initiate the twist from the upper spine and ribs rather than forcing from the waist; keep both sitting bones grounded.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Twist from the upper thoracic spine only, opening the chest rather than compressing the abdomen; use a chair for support.
Recent Surgery
Surgical wounds and healing tissues need time before being subjected to the mechanical stress of yoga postures.
Wait for full medical clearance from your surgeon; begin with gentle breath work and progress only as healing allows.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Limit the range of hip movement, avoid positions that cause clicking or sharp pain, and use props to support the hip.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Lie supine in Shavasana, legs straight and arms by your sides.
2. Inhale and extend both arms out to the sides at shoulder height, palms facing up.
3. Exhale and bend both knees, drawing them towards your chest.
4. On an exhale, gently lower both knees towards the right side of the floor, keeping your shoulders grounded.
5. Turn your head to look towards the left.
7 more steps remaining
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Frequently Asked Questions
Common questions about Supta Parivrtta Tadasana
What is Supine Revolved Mountain Pose?
Supine Revolved Mountain Pose, also called Lying Spinal Rotation is a classical yoga posture. Its Sanskrit name Supta Parivrtta Tadasana translates word-for-word as: Supta (Reclining / Sleeping) · Parivrtta (Revolved) · Tadasana (Tadasana) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to engage the core, engage the obliques and open and strengthen the shoulders. Improves spinal mobility. Stimulates digestion. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for beginners and seniors. Practitioners with pregnancy and hip injury should approach with care or consult a qualified teacher.
What are the benefits of Supine Revolved Mountain Pose?
Relieves back pain and stiffness. Improves spinal mobility. Stimulates digestion. Reduces stress and anxiety. Stretches the shoulders and chest.
Who should avoid Supine Revolved Mountain Pose?
Avoid this pose if you have: Back injuries (acute), Pregnancy (modify or avoid), Recent abdominal surgery, Hip injuries.
How many steps are in Supine Revolved Mountain Pose?
Supine Revolved Mountain Pose is practiced in 12 steps. Lie supine in Shavasana, legs straight and arms by your sides.
Is Supine Revolved Mountain Pose suitable for beginners?
Yes, Supine Revolved Mountain Pose is a beginner-friendly pose suitable for all levels.
What poses should I do before Supine Revolved Mountain Pose?
Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.
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Build Your Own Sequence
Combine Supta Parivrtta Tadasana with other poses