Supta & Shava Udarakarshanasana (Reclined Spinal Twists) – Video + Teaching PDF
This module explores Supta and Shava Udarakarshanasana (Reclined Spinal Twists) as accessible yet highly nuanced postures that require thoughtful setup, careful alignment, and sensitive hands-on assisting. Rather than focusing on how far a student can twist, we explore how to create safe, functional rotation through the spine while respecting individual mobility and anatomy.
In the video, we break down how to prepare students for twisting through dynamic movement before progressing into a range of reclined twist variations. You’ll learn why hip-to-shoulder alignment plays such an important role, how repositioning the pelvis before entering the twist can dramatically improve comfort and spinal organisation, and how to recognise when less range creates a more effective posture.
Key themes include shoulder anchoring, pelvic positioning, prop-supported modifications, progressive hands-on assists, breath-led adjustments, and clear communication throughout the assisting process. We also explore several variations, including bent-knee twists, straight-leg twists, Garudasana legs, butterfly twists, and the “Pulling the Cat’s Tail” variation, demonstrating how different leg positions change the experience of the pose and the approach to assisting.
You’ll also learn how to work safely with spinal rotations, when to support the knees or hips with props, how to adapt the posture for different bodies, and why consent and ongoing communication are essential when offering adjustments in twisting postures.
The accompanying PDF provides a structured teaching reference, including alignment principles, common mistakes, verbal cues, contraindications, sequencing ideas, prop variations, and teaching notes. It is designed to support confident decision-making in real teaching situations while respecting the natural variability between students.
Together, the video and PDF offer a practical, adaptable approach to teaching reclined spinal twists with greater awareness, precision, and confidence.
