Supta Parivrttasana
सुप्त परिवृत्तासन
Supta Parivrttasana is a supine twist with one straight leg crossing over the body.
Anatomy Involved
Benefits
- Releases lower back tension
- Stretches IT band and outer hip
- Calms the nervous system
- Gentle spinal twist
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Severe spinal injuries
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
- 6Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Keep the crossing leg bent at the knee.
Target Areas
Practice Flow
About this Pose
Supta Parivrttasana is a supine twist with one straight leg crossing over the body.
How to Practice
1. Lie on the back, arms in a T.
2. Lift the right leg up (90 degrees).
3. Left leg straight on the floor.
4. Exhale, take the right leg across to the left — toward the floor.
5. Left hand presses the right foot or knee down.
5 more steps remaining
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Frequently Asked Questions
Common questions about Supta Parivrttasana
What is Supta Parivrttasana?
Supta Parivrttasana is a supine twist with one straight leg crossing over the body.
What are the benefits of Supta Parivrttasana?
Releases lower back tension. Stretches IT band and outer hip. Calms the nervous system. Gentle spinal twist.
Who should avoid Supta Parivrttasana?
Avoid this pose if you have: Severe spinal injuries.
How many steps are in Supta Parivrttasana?
Supta Parivrttasana is practiced in 10 steps. Lie on the back, arms in a T.
Is Supta Parivrttasana suitable for beginners?
Yes, Supta Parivrttasana is a beginner-friendly pose suitable for all levels.
What props are needed for Supta Parivrttasana?
You may use: bolster. Props make the pose more accessible and comfortable.
What conditions does Supta Parivrttasana help with?
Supta Parivrttasana is therapeutic for: back pain, insomnia, anxiety.
What poses should I do before Supta Parivrttasana?
Prepare with: Supta Tadasana, Apanasana, Seated Tadasana. These warm up the relevant muscles and joints.
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