Reclining Twist: A Gentle Pose for Relaxation and Flexibility

Published:

December 3, 2024

Updated:

January 21, 2025

Quick Facts

Yoga Type: Restorative Yoga

Age Group: Suitable for all age groups, especially adults and seniors

Level: Beginner-friendly, with modifications for intermediate and advanced levels

Mental Benefit: Reduces stress, promotes relaxation, and improves mindfulness

Physical Benefit: Enhances spinal flexibility, relieves lower back tension, and aids digestion

Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.

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Yoga is not only a physical activity but an opportunity to arrive at an intimate relationship with one’s organs.

Today, let me introduce the Reclining Twist pose, the pose well recommended for relaxation and improved elasticity of the body muscles.

Welcome to the blog If you want to find free and easy tips to help you become less stressed and more limber, then you are in the right place.

Let’s get straight and understand how the Reclining Twist could benefit your body and mind.

What is a Reclining Twist?

The Reclining Twist or jathara Parivartanasana is a (sanskrit) yoga pose, where the performer twists the body from the back lying position on the floor.

It is a restorative posture that also stretches the spine, and the muscles of the back area and enhances flexibility.

This pose is easy and can be practiced by beginners as a cool-down pose after practicing yoga.

How to Prepare for a Reclining Twist

Here’s how to get ready for this gentle yoga pose:

Find a calm area with enough room to stretch comfortably.
It offers support and prevents slipping.
Loose or stretchy clothes work best.
Do a Cat–Cow or side stretch to loosen your spine.
Close your eyes, take slow breaths, and center yourself.

Warm-Up Exercises for a Reclining Twist Pose

Before attempting the Reclining Twist, try these warm-ups:

Joint Rotations: Start rotating hands and feet to improve flexibility and then the shoulders to get flexibility.
Side Stretches: Bend each side of your body even if it’s just a little.
Dynamic Lunges: Stretch and get your hips and legs ready before the actual workout with slow lunges.

How to perform the Reclining Twist?

Follow these steps to perform the Reclining Twist:

Start by lying flat on your back on a yoga mat.
Bend one knee and slowly bring it across your body.
Extend your arms out to the sides in a “T” shape for balance.
Keep both shoulders pressed firmly on the floor.
Stay in the twist for a few breaths, feeling the stretch in your spine and back.
Gently return to the center, then repeat the steps on the other side.

Body Parts Movement:

Body Part	Movement Type	Description
Hands	Static	Arms stay extended to support balance.
Chest	Static	Remains open and steady to ensure alignment.
Feet	Moving	Move during the twist, then rest on the floor.
Knees	Moving	Cross over your body to deepen the spinal twist.
Shoulders	Static	Stay grounded for stability during the stretch.
Back	Moving Gently	Rotates to enhance spinal flexibility.

Expert’s Suggestion

Always listen to your body. As for the painful sensation during the twist just bend your knee at a slightly different angle or use a cushion under the knee.

Benefits of Reclining Twist

Mental Benefits

Stress Relief: The gentle twist releases tension in the nervous system thereby enabling a stress-free environment.
Improved Focus: In this case, practice dovetails into leading the mind to be mindful and more focused.

Physical Benefits:

Spinal Flexibility: It helps to lengthen and tone the spine area of the muscles.
Digestive Aid: It aids in stimulating digestion as well as relieving bloating.
Muscle Relaxation: This well relieves tension on the lower back and the hips.

Variations of Reclining Twist

Reclining Knee Twist: Bend your knees a little and turn both your legs up towards the chest for a more intense stretch.

Reclining Spinal Twist Pose: Place the balls of your feet on the floor for a more complicated version of the exercise.

Supported Reclining Twist: To support your back, place a bolster under your knee.

Modifications for Reclining Twist

It will be more comfortable for you if your tight hip muscles are closer to the ground when your opposite leg’s knee is bent.

A folded blanket should be placed under your shoulders to increase the level of comfort.

It is possible to choose the angle that is convenient depending on the flexibility level.

Beginner Tips

Before deep twists, try defining the basic ones and move deeper into the matter.

It is important not to lift your shoulders off the mat during the exercise.

To increase the effectiveness of the stretch, practice deep breathing.

Expert Tips

Stay that way for several minutes more for greater flexibility.

Use it together with meditation for the best result.

Bend with your spine forward to protect your back when making the twist.

Safety Precautions

If you want to avoid this pose you are advised to avoid it especially if you have severe back pains or spinal injuries.

If you have a perception of sharp pain or discomfort then be sure to stop implementing it right away.

Please consult your doctor if you have any medical conditions.

Common Mistakes to Avoid

Rotating the head to the right or left, whether fast or with a sharp jerk, without any form of preparation.

Having the shoulders leave the mat during the twist.

During the pose, one may forget to regulate his or her breathing.

VeryFit Life Final Words

The Reclining Twist is a very easy-to-perform asana that has many positive effects on your physical and mental well-being.

This pose in particular, I believe many yoga practitioners should incorporate into their practice as a way of unwinding as well as attaining flexibility.

But don’t forget to take your time and keep an ear to your body. Yoga is a process and it is not really a race, to begin with.

Case Study:

My personal experience about this pose and also search on different forums. Reddit User (srslyeffedmind) Said Typically, both shoulders should be flat on the ground. You have twisted more than your body is capable of handling if one shoulder is lifting.For more knowledge visit Reddit

FAQs

Is it okay for Complete Newbies to attempt a Reclining twist?

Yes, when it comes to this pose it is as easy as pie and one will not have to strain at all regardless of his/her experience in yoga.

How long should you stay in the Reclining Twist?

As long as it is comfortable, allow for 20-30 seconds on each side.

Is the Reclining Twist okay for back issues?

It can relieve tension and you should discuss it with your doctor if you have serious back problems.

Source:

Cummins, C., & Cummins, C. (2024, August 9). Practice this reclining twist when you need a Pick-Me-Up. Yoga Journal.

Ryt, A. P. (2020, July 31). How to do Supine spinal Twist (Supta Matsyendrasana) in yoga. Verywell Fit.

A more comfortable reclined twist. (2019, April 29).

Disclaimer: The content provided on this site is intended for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise program, particularly if you have pre-existing medical conditions or concerns. The website and its creators are not responsible for any injuries, damages, or adverse effects that may result from using the information provided. Use of this website constitutes acceptance of these terms.

Elyce Elowen

Elyce Elowen is a certified yoga therapist and instructor (C-IAYT, 500-hour RYT) with nearly a decade of experience helping individuals achieve balance and well-being. She collaborates with medical experts to design programs for mental wellness, chronic pain, and stress management, and provides mindfulness training for communities and organizations. Beyond yoga, Elyce has a passion for creativity and personal growth. She’s a freelance writer, sharing insights on yoga, mindfulness, and self-improvement, and previously worked as an art instructor and community organizer, empowering others through education and self-expression. In her downtime, Elyce enjoys hiking, reading, and creating art, always inspired by her belief that true strength comes from presence and growth.

Andrea Cintulova

Andrea Cintulova is a passionate yoga teacher and has a deep love for movement and mindfulness. She came from a background in modern gymnastics and dance, and yoga was something she discovered in her university years and never stopped. Hatha was her starting point and then she moved on to Ashtanga, Acro, Bikram and Vinyasa, which were her favorites because they were fluid and creative. Andrea is a certified Ashtanga Vinyasa Yoga teacher and has taught Ashtanga Vinyasa Yoga classes in Europe, corporate yoga in Vienna, rooftop sessions and international workshops. She is still inspiring students to build strength, flexibility, and inner peace on and off the mat through VeryFit Life.