Person lying on their back in a one-knee supine twist with one knee crossing the body and one arm open to the side.

Yoga pose

Jathara Parivartanasana Variation

One-Knee Supine Twist

One-Knee Supine Twist is a simple reclining twist that brings gentle rotation to the spine while keeping one foot on the floor. It is often more manageable than a full supine twist and works well at the end of practice or after long periods of sitting.

Beginnerrestorativesupinetwisthipslower-backspine

Typical hold: 5 to 10 breaths per side

Timing: 3 to 5 slow breaths per side · 5 to 10 breaths per side · 30 to 60 seconds per side

Build a routine with this pose

This version of a reclining twist keeps the shape compact. Because one knee is bent and the other leg can stay long or bent, it is usually easier to control how much twist you take. The aim is not to force the knee to the floor. Let the breath soften the ribs, waist and outer hip, and stop where your back still feels spacious.

How to do One-Knee Supine Twist

  1. Lie on your back with both legs long. Bend your right knee and place the right foot on the floor.
  2. Shift the hips slightly to the right if that helps the twist feel more even, then guide the right knee across the body toward the left.
  3. Let the right arm open out to the side at shoulder height, or rest the hand wherever the shoulder feels comfortable.
  4. Keep the left hand on the right knee or outer thigh for light support, without pulling the leg down.
  5. Choose the bottom leg position that feels steadier: keep the left leg long, or bend the left knee with the foot on the floor.
  6. Turn your head only if it feels easy in the neck. You can look up, left, or toward the right hand.
  7. Stay for 5 to 10 breaths. With each exhale, let the belly soften and the twist settle naturally rather than pushing it deeper.
  8. To come out, bring your gaze back to centre, use your exhale to guide the knee back up, place the foot down, and pause before changing sides.
Yogita's tip

If the bent knee hovers far from the floor, place a folded blanket or block under it. Once the leg has something to rest on, the ribs usually soften more easily and the twist feels less like a tug.

Benefits

  • Gently explores spinal rotation without requiring a strong twist.
  • Can help ease stiffness through the waist, outer hip and mid-back after sitting.
  • Offers a calm finishing pose when you want a little movement before rest.
  • Lets you adjust the leg position to find a comfortable range on each side.

Common mistakes

  • Pulling the knee down with the hand and turning the twist into a strain.
  • Forcing both shoulders flat when that makes the breath feel tight.
  • Taking the knee too far across so the lower back feels compressed instead of spacious.
  • Turning the head sharply away even when the neck would rather stay neutral.

Make it work for you

Support under the bent knee

Place a block, cushion or folded blanket under the crossing knee so the leg can rest instead of hanging in space.

Bottom foot on the floor

Bend the lower leg and place that foot on the floor if the long bottom leg makes the pelvis feel pulled or the back feel too strong.

Smaller twist

Keep the bent knee closer to the centre line of the body rather than aiming for the floor. A smaller range is often enough.

Alternatives

Constructive Rest

Lie on your back with both knees bent and feet on the floor, letting the pelvis rest neutrally.

Use this if twisting does not feel good today or if getting settled in the twist is uncomfortable.

Knees-to-Chest Pose

Hug one or both knees in gently without crossing the body.

Use this when you want a softer low-back release with no rotation.

Supine Spinal Twist

Take both knees across together only if you want a fuller twist and it feels comfortable.

Use this when the one-knee version feels too mild and your back is happy with more rotation.

Common variations

Long bottom leg variation

Keep the lower leg extended along the floor for a slightly broader line through the front of the hip and thigh.

Bent bottom leg variation

Keep the lower knee bent with the foot on the floor for more support and less pull through the pelvis.

Cactus arm variation

Bend the arm on the side of the twist into a cactus shape if a straight arm feels too strong across the chest or shoulder.

Safety and contraindications

When to avoid or get individual guidance

  • Avoid pushing into this pose if you have an acute flare of back pain or a painful rib, hip or spinal rotation injury.
  • Use extra care or choose a smaller range if twisting usually aggravates your sacroiliac area or outer hip.
  • Keep the twist easy enough that the breath stays smooth and the lower back does not feel pinched.
  • Support the crossing knee if it hangs heavily or pulls on the back or outer hip.
  • If turning the head adds strain, keep your face looking up.

If this twist repeatedly brings sharp pain, numbness, or a catching feeling in the lower back, ribs, or hip, stop and get individual advice before trying to go deeper.

Accessibility and limited mobility

  • This pose can be easier than deeper twists because you can keep the range small and support the knee.
  • If getting down to the floor is difficult, try a gentle seated twist in a chair instead of this floor version.
  • Older adults or anyone with a stiff neck may prefer to keep the head facing the ceiling rather than turning it away from the knees.

Try before this pose

Constructive Rest PoseKnees-to-Chest PoseHappy Baby Pose

Try next

Supine Spinal TwistRevolved Abdomen Pose

Related poses

Supine Spinal TwistRevolved Abdomen PoseReclining Eagle-Leg Twist

Frequently asked questions

Does the bent knee need to touch the floor?

No. Let the knee stop wherever the twist still feels easy and the breath stays smooth. Many people are more comfortable with the knee resting on a prop instead of forcing it down.

Should the bottom leg stay straight or bent?

Either can work. A straight lower leg gives a longer line through the body, while a bent lower leg often makes the pelvis feel more supported. Choose the version that leaves your lower back quieter.

Where should I feel this pose most?

Usually somewhere through the waist, side ribs, outer hip, or mid-back. You may feel very little stretch at first, and that is fine. You should not feel sharp pressure in the low back or neck.

What if my shoulder lifts away from the floor?

That is common. You do not need to pin the shoulder down. Reduce the twist a little or place support under the knee so the chest does not have to work as hard against the leg position.

Reviewed for yoga instruction

Yogita

Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice

Last reviewed: 2026-08-08