Beginnersupine

Supta Parivrtta Tadasana

सुप्त परिवृत्त ताड़ासन

Supta Parivrtta Tadasana is a gentle supine twist that helps to release tension in the spine and abdominal muscles. It improves spinal mobility, stimulates digestion, and calms the mind.

Anatomy Involved

Benefits

Relieves back pain and stiffness
Improves spinal mobility
Stimulates digestion
Reduces stress and anxiety
Stretches the shoulders and chest
Full anatomical benefits — muscles, joints, organs →

Avoid If

Back injuries (acute)
Pregnancy (modify or avoid)
Recent abdominal surgery
Hip injuries

Common Mistakes to Avoid

✕Lifting the shoulders toward the ears — keep them relaxed

✕Flattening the natural curve of the lower back

✕Tensing the facial muscles and jaw

✕Holding the breath

✕Forcing the legs into position rather than using props for support

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

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

twist

Body Focus

corespine

Focus Areas

flexibilityrelaxationbreathingstrength

Best For

beginnersseniors

Yoga Styles

iyengarhatha

When to Practice

cool down

Position

supine

Target Areas

Practice Flow

Supta Tadasana

Apanasana

This pose

Supta Baddha Konasana

Savasana

About this Pose

Supta Parivrtta Tadasana is a gentle supine twist that helps to release tension in the spine and abdominal muscles. It improves spinal mobility, stimulates digestion, and calms the mind.

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 Supta Parivrtta Tadasana?

Supta Parivrtta Tadasana is a gentle supine twist that helps to release tension in the spine and abdominal muscles. It improves spinal mobility, stimulates digestion, and calms the mind.

What are the benefits of Supta Parivrtta Tadasana?

Relieves back pain and stiffness. Improves spinal mobility. Stimulates digestion. Reduces stress and anxiety. Stretches the shoulders and chest.

Who should avoid Supta Parivrtta Tadasana?

Avoid this pose if you have: Back injuries (acute), Pregnancy (modify or avoid), Recent abdominal surgery, Hip injuries.

How many steps are in Supta Parivrtta Tadasana?

Supta Parivrtta Tadasana is practiced in 12 steps. Lie supine in Shavasana, legs straight and arms by your sides.

Is Supta Parivrtta Tadasana suitable for beginners?

Yes, Supta Parivrtta Tadasana is a beginner-friendly pose suitable for all levels.

What poses should I do before Supta Parivrtta Tadasana?

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