Lower back pain is a common ailment for many, especially those who sit at a desk for most of their working day.

Today we want to offer Supta Matsyendrasana, Reclined Twist or Cat Strecth stretch that is a great movement to reduce pain and build strength.

Please take care when trying any stretch alone: listen to your body and take your time. If something doesn’t feel right, come out of the stretch. If you have an injury or health concern take these stretches at your own pace and consult a doctor first if necessary. It’s recommended to do these stretches once or twice a day to really feel the benefits.

This pose releases tension in your hips, thighs, and glutes while encouraging overall relaxation.


  1. Lie on your back with both knees bent, hip width apart and your feet flat on the floor facing forwards.
  2. Keep your left knee bent or extend it straight out along the floor.
  3. Draw your right knee into your chest, clasping your hands behind your thigh or on top of your shin-bone, keeping the foot and ankle relaxed.
  4. Lengthen your spine all the way down to your tailbone and avoid tilting your hips.
  5. Breathe deeply, releasing any tension on each exhale.
  6. Hold this pose for 1 to 3 minutes.
  7. Repeat with the other leg.

For extra comfort use a pillow under your head. If you struggle to reach use a rolled up towel to wrap around the leg.