Vinyala

Pose sheet

Reclining Twist (Twisted Roots)

Supta Parivṛtta Garuḍāsanaसुप्त परिवृत्त गरुडासन

Lie on your back, cross your thighs, and lower your knees to one side.

Open this pose in the 3D body

Steps

Support

Head, upper back, arms, and legs; floor or props.

Enter

  1. Lie on your back, bend your knees, and ground your feet.
  2. Extend your arms sideways at shoulder height.
  3. Cross your left thigh over your right, as in Eagle.
  4. Shift your pelvis left; lower your knees to the right.
  5. Rest your legs on the floor or a bolster.

Hold

  1. Release muscular effort and let gravity do the work.

Exit

  1. Release the crossing and slowly return to center.
  2. Hug your knees toward your chest.
  3. Repeat on the other side, reversing the crossing and direction.
Breathing
Breathe naturally without forcing.
Gaze
Look toward the ceiling; optionally turn your head away from your knees.
Duration
3–5 minutes per side.

Adapt

Adaptations

  • Supported kneesPlace a bolster or blanket beneath your legs.
  • Supported shoulderPlace a blanket beneath the shoulder that stays lifted.
  • Lower armsBring your arms alongside or rest them on a bolster.

Variations

  • Full wrap: upper foot hooks behind the opposite calf.
  • Uncrossed reclining twist: lower both knees together to one side.
  • One leg straight: cross the other bent knee over it.

Signals of effort

  • Trunk rotation with crossed legs.
  • Prolonged hold in the yin version.
  • Neck rotation when looking away from your knees.