Activity
Spinal Twist Pose (Supta Matsyendrasana)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Spinal Twist Pose (Supta Matsyendrasana)
Learning Outcomes
Stretches the spine, lower back, and shoulders
Improves spinal mobility and posture
Stimulates abdominal organs and aids digestion
Relieves tension and fatigue in the back
Encourages calmness and relaxation
Description Of Activity
Starting Position:
Lie flat on your back with your legs extended and arms resting at your sides.
Bend One Knee:
Inhale and bend your right knee, bringing it toward your chest.
Cross the Knee Over:
Exhale and gently guide the right knee across your body to the left side, using your left hand.
Extend the Opposite Arm:
Stretch your right arm out to the right side, palm facing up.
Look toward your right hand for a full spinal twist.
Relax and Breathe:
Allow both shoulders to stay grounded.
Breathe deeply into your belly and chest, holding for 30 seconds to 1 minute.
Return to Center:
Inhale and bring your knee back to center.
Exhale, extend the leg down and repeat on the other side.
Variations
Knees-Together Twist: Bend both knees and drop them to one side together for a gentler version.
Supported Twist: Use a cushion or block under the knee for comfort.
Arms in “T” position: Spread both arms wide for chest opening.
Coaching Tips
Remind students to relax the face, jaw, and shoulders.
Don’t force the knee down; let gravity assist the twist gently.
Encourage slow, steady breathing throughout.
Great as a cool-down or ending posture in a yoga session.
Equipment/Material Required
Yoga mat
Optional: cushion, folded blanket, or yoga block (under knee for support)