Find Balance and Renewal with Supported Twist Pose

In the journey of yoga, twists are revered for their ability to detoxify, rejuvenate, and restore balance to the body and mind. Among these transformative poses, Supported Twist stands out as a gentle yet potent posture that offers a sense of grounding and renewal.

By incorporating the support of props such as bolsters, blankets, or blocks, practitioners can delve deeper into the twist, unlocking its myriad benefits while fostering a profound sense of ease and relaxation.


Exploring Supported Twist Pose

Supported Twist Pose, also known as Supta Matsyendrasana, is a reclined twist that gently stretches the spine, shoulders, and hips while promoting detoxification and improved digestion

Unlike its seated counterpart, which requires greater flexibility and balance, the supported variation utilizes props to provide stability and support, making it accessible to practitioners of all levels.

How to Practice Supported Twist Pose:

  1. Prepare Your Props: Gather your props—a bolster, two yoga blocks, and a folded blanket. Place the bolster horizontally on your mat, aligning it with the length of your spine. Place one block at its lowest height at the top end of your mat.
  2. Lie Down: Sit on one end of the bolster with your knees bent and feet flat on the floor. Slowly lower yourself onto the bolster, ensuring that it supports your spine from the lower back to the head.
  3. Extend Your Legs: Straighten your legs and adjust your position on the bolster so that your entire spine is supported. Your arms should rest comfortably by your sides, palms facing up.
  4. Create the Twist: Bend your knees and shift them to one side, allowing your hips to rotate while keeping your shoulders grounded. Place the folded blanket or second block between your knees for support and alignment.
  5. Support Your Head: If needed, place an additional folded blanket under your head for extra support and comfort. Turn your head to the opposite direction of the twist, keeping your gaze soft.
  6. Breathe and Relax: Close your eyes and take slow, deep breaths, allowing your body to settle into the twist with each exhale. Feel the gentle stretch along the spine and the release of tension in the shoulders and hips.
  7. Hold and Release: Remain in the pose for 1-3 minutes, focusing on deepening the twist with each breath. When you’re ready to release, gently untwist your body and switch sides, repeating the pose on the opposite side.

Benefits of Supported Twist Pose:

  • Detoxifies the Body: Twists help stimulate digestion and massage the internal organs, promoting the elimination of toxins and waste from the body.
  • Improves Spinal Mobility: Supported Twist Pose gently stretches and lengthens the spine, relieving tension and improving flexibility in the back muscles and vertebrae.
  • Relieves Tension: The gentle compression and release of the torso in this pose can help alleviate tension in the shoulders, neck, and lower back.
  • Promotes Relaxation: The supported nature of this pose encourages a sense of grounding and relaxation, making it an excellent choice for relieving stress and anxiety.

Precautions and Modifications:

  • Hip or Knee Discomfort: If you experience discomfort in your hips or knees, place additional support such as blankets or bolsters under them for added cushioning.
  • Neck Support: If you have neck issues, place a folded blanket or small pillow under your head for extra support and comfort.
  • Pregnancy: Pregnant individuals should practice twists with caution and may choose to modify the pose by keeping the twist gentle and avoiding deep compression of the abdomen.


Supported Twist Pose invites practitioners to embrace the gentle rhythm of twisting and release, finding balance and renewal with each breath.

By incorporating the support of props, individuals can explore the depths of this rejuvenating posture with ease and comfort.

Whether you’re seeking to detoxify the body, improve spinal mobility, or simply unwind from the stresses of daily life, Supported Twist offers a sanctuary of relaxation and restoration for body, mind, and spirit.

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