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Reclining Spinal Twist Pose Supta parivritta matsyendrasana

2 min
58 score
6 kcal
Reclining Spinal Twist Pose
hourglass-icon 2 min
asana miniature
01:40
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Favorable effect

  • Relieves fatigue in the whole body
  • Relaxes the back muscles
  • Improves mobility of the hip joints
  • Restores energy
  • Improves mobility of the leg joints

Contraindications

Pregnancy
Spinal injuries

Technique of execution

Spread your arms out to the sides. Press your hands firmly down to the floor. Bend your legs. Wrap your right leg around your left. Push your knees to the left, twisting your lower back while trying to bring them down to the floor. Turn your head to the right. Press your shoulders firmly to the floor. Breathe evenly. Then twist yourself back to centre. Repeat on the other side. Wrap your left leg around your right one. Push your knees to the right, twisting your lower back while trying to bring them down to the floor. Turn your head to the left. Press your shoulders firmly to the floor. Breathe evenly. Come back to centre bringing your pelvis back down to the floor. Straighten your legs. Relax your arms at a comfortable distance from your body.

Upload date:2025-03-21T12:45:50+03:00

What to do if it does not work out, as in the video

1
Focus on moving slowly, in sync with your breath, without trying to lower your knees one by one to the floor.
2
Be aware of over stretching your lower back, do not push yourself too hard.

Where can I meet

Lesson search
Challenges

Reclining Spinal Twist Pose occurs 32 times in 32 lessons

Theme Title Time
Joints
Healthy Joints 90 min
90 min
Vision
Visual Clarity 60 min
60 min
Vision
Visual Clarity 90 min
90 min
Relax
Anti-Stress 90 min
90 min
Flexibility
Flexible Body 60 min
60 min
Flexibility
Flexible Body 90 min
90 min
Digestion
Healthy Digestion 90 min
90 min
Sex
Healthy Prostate 60 min
60 min
Sports
Tennis Sequence 45 min
45 min
Breasts
Firm Breasts 90 min
90 min
Sleep
Healthy Sleep 60 min
60 min
Sleep
Healthy Sleep 90 min
90 min
Abs
6-Pack 60 min
60 min
Head
Headache Relief 90 min
90 min
Blood Pressure
Blood Pressure Depressor 90 min
90 min
Sports
Post-Run 45 min
45 min
Sports
Post-Run 60 min
60 min
Sports
Post-Run 90 min
90 min
Back
Posture Correction 60 min
60 min
Back
Posture Correction 90 min
90 min
Energy
Energy Wake Up 90 min
90 min
Weight Loss
Weight Loss II 90 min
90 min
Joints
Opening of the hip joints 30 min
30 min
Joints
Opening of the hip joints 45 min
45 min
Joints
Opening of the hip joints 60 min
60 min
Joints
Opening of the hip joints 90 min
90 min
Stress
Inner Harmony 90 min
90 min
Sports
Yoga for Football Players 45 min
45 min
Sports
Yoga for Football Players 60 min
60 min
Sports
Yoga for Football Players 90 min
90 min
Joints
Yoga for Feet and Ankles 45 min
45 min
Joints
Yoga for Feet and Ankles 90 min
90 min

Reclining Spinal Twist Pose occurs 67 times in 67 challenges

Theme Title Duration Day
Back
Healthy Spine in 28 Days 4 w.
Day: 20, 23, 27, 28
4 w. 20, 23, 27, 28
Stress
Anti-Stress in 28 Days 4 w.
Day: 11, 16
4 w. 11, 16
Split
Front split in 35 Days 5 w.
Day: 17, 29
5 w. 17, 29
Joints
Healthy Joints in 28 Days 4 w.
Day: 21, 27
4 w. 21, 27
Flexibility
Yoga Start in 21 Days 3 w.
Day: 15
3 w. 15
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 17
4 w. 17
Balance
Improve Your Balance in 28 Days 4 w.
Day: 11
4 w. 11
Back
Royal Posture in 28 Days 4 w.
Day: 11, 17, 27
4 w. 11, 17, 27
Abs
6-Pack in 28 Days 4 w.
Day: 17
4 w. 17
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 21, 27
4 w. 21, 27
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 11
2 w. 11
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 20, 26
4 w. 20, 26
Meditation
Meditation for Beginners in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 9
2 w. 9
Split
Side split in 14 Days 2 w.
Day: 8
2 w. 8
Split
Front split in 14 Days 2 w.
Day: 10, 11, 12, 13, 14
2 w. 10, 11, 12, 13, 14
Back
Healthy Spine in 14 Days 2 w.
Day: 5
2 w. 5
Flexibility
Flexible Body in 14 Days 2 w.
Day: 12
2 w. 12
Relax
Relaxation in 7 Days 1 w.
Day: 4, 7
1 w. 4, 7
Sleep
Healthy Sleep in 7 Days 1 w.
Day: 7
1 w. 7
Split
Front split in 7 Days 1 w.
Day: 4
1 w. 4
Depression
Overcoming Depression in 7 Days 1 w.
Day: 4, 5
1 w. 4, 5
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 9, 10
2 w. 9, 10
Relax
Relaxation in 14 Days 2 w.
Day: 2, 12
2 w. 2, 12
Flexibility
Flexible Body in 21 Days 3 w.
Day: 19
3 w. 19
Split
Front split in 21 Days 3 w.
Day: 4, 17, 18, 19, 20, 21
3 w. 4, 17, 18, 19, 20, 21
Depression
Overcoming Depression in 21 Days 3 w.
Day: 4, 5
3 w. 4, 5
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 7, 16
3 w. 7, 16
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 5, 7, 18
3 w. 5, 7, 18
Glutes
Tight Butt in 21 Days 3 w.
Day: 16, 17
3 w. 16, 17
Relax
Relaxation in 21 Days 3 w.
Day: 4, 7, 9, 19
3 w. 4, 7, 9, 19
Split
Side split in 21 Days 3 w.
Day: 15
3 w. 15
Back
Healthy Spine in 21 Days 3 w.
Day: 12
3 w. 12
Habits
Stop Drinking in 28 Days 4 w.
Day: 19
4 w. 19
Energy
Static complex in 14 days 2 w.
Day: 9, 11, 12
2 w. 9, 11, 12
Energy
Static complex in 21 days 3 w.
Day: 9
3 w. 9
Energy
Static complex in 28 days 4 w.
Day: 9
4 w. 9
Stress
Release from anxiety in 14 days 2 w.
Day: 6, 8
2 w. 6, 8
Stress
Release from anxiety in 28 days 4 w.
Day: 18
4 w. 18
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 23
4 w. 23
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 20, 44, 68, 72, 74, 76, 80
12 w. 20, 44, 68, 72, 74, 76, 80
Split
Front split in 28 Days 4 w.
Day: 10, 19, 26
4 w. 10, 19, 26
Split
Side split in 28 days 4 w.
Day: 15
4 w. 15
Split
Side split in 35 days 5 w.
Day: 4, 6, 10, 11, 15, 25, 27, 34
5 w. 4, 6, 10, 11, 15, 25, 27, 34
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 3
2 w. 3
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 17, 19
3 w. 17, 19
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 11, 20, 25
4 w. 11, 20, 25
Joints
Hip Opening in 14 Days 2 w.
Day: 9, 12, 14
2 w. 9, 12, 14
Joints
Hip Opening in 21 Days 3 w.
Day: 9, 10, 19
3 w. 9, 10, 19
Joints
Hip Opening in 28 Days 4 w.
Day: 3, 12
4 w. 3, 12
Harmony
Inner Harmony in 14 Days 2 w.
Day: 11, 14
2 w. 11, 14
Harmony
Inner Harmony in 21 Days 3 w.
Day: 11
3 w. 11
Harmony
Inner Harmony in 28 Days 4 w.
Day: 4, 6, 12, 19
4 w. 4, 6, 12, 19
Cardio
Healthy Heart in 28 Days 4 w.
Day: 20
4 w. 20
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 4
1 w. 4
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 13
4 w. 13
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 9, 15, 33
5 w. 9, 15, 33
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 4
2 w. 4
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 13
3 w. 13
Neck
Healthy Neck in 21 Days 3 w.
Day: 3, 14, 16
3 w. 3, 14, 16
Head
Relief from headache in 21 days 3 w.
Day: 5
3 w. 5
Head
Relief from headache in 28 days 4 w.
Day: 17
4 w. 17
Weight Loss
Slim Body in 21 Days 3 w.
Day: 7, 13
3 w. 7, 13
Weight Loss
Slim Body in 28 Days 4 w.
Day: 2
4 w. 2
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 11
3 w. 11
Sex
The prolongation of sexual pleasure for 21 days 3 w.
Day: 8, 20
3 w. 8, 20
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 4, 26
4 w. 4, 26

Details of the exercise

Category
Supine Poses
Duration
2 minutes
Energy consumption
6 kcal

Reward

Flexibility
16
Stamina
8
Focus
8
Strength
8
Mobility
12
Balance
6

Popularity 173 out of 442

Rarely used
in ready-made lessons
32 lessons
Often used
in ready-made courses
67 challenges

Where can I meet

Lesson search
Challenges

Reclining Spinal Twist Pose occurs 32 times in 32 lessons

Theme Title Time
Joints
Healthy Joints 90 min
90 min
Vision
Visual Clarity 60 min
60 min
Vision
Visual Clarity 90 min
90 min
Relax
Anti-Stress 90 min
90 min
Flexibility
Flexible Body 60 min
60 min
Flexibility
Flexible Body 90 min
90 min
Digestion
Healthy Digestion 90 min
90 min
Sex
Healthy Prostate 60 min
60 min
Sports
Tennis Sequence 45 min
45 min
Breasts
Firm Breasts 90 min
90 min
Sleep
Healthy Sleep 60 min
60 min
Sleep
Healthy Sleep 90 min
90 min
Abs
6-Pack 60 min
60 min
Head
Headache Relief 90 min
90 min
Blood Pressure
Blood Pressure Depressor 90 min
90 min
Sports
Post-Run 45 min
45 min
Sports
Post-Run 60 min
60 min
Sports
Post-Run 90 min
90 min
Back
Posture Correction 60 min
60 min
Back
Posture Correction 90 min
90 min
Energy
Energy Wake Up 90 min
90 min
Weight Loss
Weight Loss II 90 min
90 min
Joints
Opening of the hip joints 30 min
30 min
Joints
Opening of the hip joints 45 min
45 min
Joints
Opening of the hip joints 60 min
60 min
Joints
Opening of the hip joints 90 min
90 min
Stress
Inner Harmony 90 min
90 min
Sports
Yoga for Football Players 45 min
45 min
Sports
Yoga for Football Players 60 min
60 min
Sports
Yoga for Football Players 90 min
90 min
Joints
Yoga for Feet and Ankles 45 min
45 min
Joints
Yoga for Feet and Ankles 90 min
90 min

Reclining Spinal Twist Pose occurs 67 times in 67 challenges

Theme Title Duration Day
Back
Healthy Spine in 28 Days 4 w.
Day: 20, 23, 27, 28
4 w. 20, 23, 27, 28
Stress
Anti-Stress in 28 Days 4 w.
Day: 11, 16
4 w. 11, 16
Split
Front split in 35 Days 5 w.
Day: 17, 29
5 w. 17, 29
Joints
Healthy Joints in 28 Days 4 w.
Day: 21, 27
4 w. 21, 27
Flexibility
Yoga Start in 21 Days 3 w.
Day: 15
3 w. 15
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 17
4 w. 17
Balance
Improve Your Balance in 28 Days 4 w.
Day: 11
4 w. 11
Back
Royal Posture in 28 Days 4 w.
Day: 11, 17, 27
4 w. 11, 17, 27
Abs
6-Pack in 28 Days 4 w.
Day: 17
4 w. 17
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 21, 27
4 w. 21, 27
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 11
2 w. 11
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 20, 26
4 w. 20, 26
Meditation
Meditation for Beginners in 7 Days 1 w.
Day: 5, 7
1 w. 5, 7
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 9
2 w. 9
Split
Side split in 14 Days 2 w.
Day: 8
2 w. 8
Split
Front split in 14 Days 2 w.
Day: 10, 11, 12, 13, 14
2 w. 10, 11, 12, 13, 14
Back
Healthy Spine in 14 Days 2 w.
Day: 5
2 w. 5
Flexibility
Flexible Body in 14 Days 2 w.
Day: 12
2 w. 12
Relax
Relaxation in 7 Days 1 w.
Day: 4, 7
1 w. 4, 7
Sleep
Healthy Sleep in 7 Days 1 w.
Day: 7
1 w. 7
Split
Front split in 7 Days 1 w.
Day: 4
1 w. 4
Depression
Overcoming Depression in 7 Days 1 w.
Day: 4, 5
1 w. 4, 5
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 9, 10
2 w. 9, 10
Relax
Relaxation in 14 Days 2 w.
Day: 2, 12
2 w. 2, 12
Flexibility
Flexible Body in 21 Days 3 w.
Day: 19
3 w. 19
Split
Front split in 21 Days 3 w.
Day: 4, 17, 18, 19, 20, 21
3 w. 4, 17, 18, 19, 20, 21
Depression
Overcoming Depression in 21 Days 3 w.
Day: 4, 5
3 w. 4, 5
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 7, 16
3 w. 7, 16
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 5, 7, 18
3 w. 5, 7, 18
Glutes
Tight Butt in 21 Days 3 w.
Day: 16, 17
3 w. 16, 17
Relax
Relaxation in 21 Days 3 w.
Day: 4, 7, 9, 19
3 w. 4, 7, 9, 19
Split
Side split in 21 Days 3 w.
Day: 15
3 w. 15
Back
Healthy Spine in 21 Days 3 w.
Day: 12
3 w. 12
Habits
Stop Drinking in 28 Days 4 w.
Day: 19
4 w. 19
Energy
Static complex in 14 days 2 w.
Day: 9, 11, 12
2 w. 9, 11, 12
Energy
Static complex in 21 days 3 w.
Day: 9
3 w. 9
Energy
Static complex in 28 days 4 w.
Day: 9
4 w. 9
Stress
Release from anxiety in 14 days 2 w.
Day: 6, 8
2 w. 6, 8
Stress
Release from anxiety in 28 days 4 w.
Day: 18
4 w. 18
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 23
4 w. 23
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 20, 44, 68, 72, 74, 76, 80
12 w. 20, 44, 68, 72, 74, 76, 80
Split
Front split in 28 Days 4 w.
Day: 10, 19, 26
4 w. 10, 19, 26
Split
Side split in 28 days 4 w.
Day: 15
4 w. 15
Split
Side split in 35 days 5 w.
Day: 4, 6, 10, 11, 15, 25, 27, 34
5 w. 4, 6, 10, 11, 15, 25, 27, 34
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 3
2 w. 3
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 17, 19
3 w. 17, 19
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 11, 20, 25
4 w. 11, 20, 25
Joints
Hip Opening in 14 Days 2 w.
Day: 9, 12, 14
2 w. 9, 12, 14
Joints
Hip Opening in 21 Days 3 w.
Day: 9, 10, 19
3 w. 9, 10, 19
Joints
Hip Opening in 28 Days 4 w.
Day: 3, 12
4 w. 3, 12
Harmony
Inner Harmony in 14 Days 2 w.
Day: 11, 14
2 w. 11, 14
Harmony
Inner Harmony in 21 Days 3 w.
Day: 11
3 w. 11
Harmony
Inner Harmony in 28 Days 4 w.
Day: 4, 6, 12, 19
4 w. 4, 6, 12, 19
Cardio
Healthy Heart in 28 Days 4 w.
Day: 20
4 w. 20
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 4
1 w. 4
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 13
4 w. 13
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 9, 15, 33
5 w. 9, 15, 33
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 4
2 w. 4
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 13
3 w. 13
Neck
Healthy Neck in 21 Days 3 w.
Day: 3, 14, 16
3 w. 3, 14, 16
Head
Relief from headache in 21 days 3 w.
Day: 5
3 w. 5
Head
Relief from headache in 28 days 4 w.
Day: 17
4 w. 17
Weight Loss
Slim Body in 21 Days 3 w.
Day: 7, 13
3 w. 7, 13
Weight Loss
Slim Body in 28 Days 4 w.
Day: 2
4 w. 2
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 11
3 w. 11
Sex
The prolongation of sexual pleasure for 21 days 3 w.
Day: 8, 20
3 w. 8, 20
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 4, 26
4 w. 4, 26
Урок 190 ( Reclining Spinal Twist Pose )

1 / 1 асан
asana
01:40
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
app-store button google-play button
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Reclining Spinal Twist Pose : video with the correct technique of performing the asana

Information about asana
Technique of execution

Reclining Spinal Twist Pose : video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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