Pretzel Pose Yoga: Step-by-step instruction, Varieties, and Benefits.

Written By Elyce Neuhauser

| Updated on  May 15, 2024
Pretzel Pose Yoga: Step-by-step instruction, Varieties, and Benefits.

Pretzel Pose Yoga could be a captivating viewpoint of the old practice that has picked up noteworthy ubiquity in present-day yoga circles. Beginning from traditional yoga lessons, this posture, moreover, known as Rajakapotasana or Lord Pigeon Pose, demands profound hip flexion, expansion, and spinal expansion, making it a progressed pose within the yoga collection. Pretzel Pose Yoga offers professionals a transformative journey toward physical and mental well-being through its perplexing combination of quality, adaptability, and mindfulness.

The title "Pretzel Pose" brings out the symbolism of interlocking appendages reminiscent of a pretzel's twisty, tied shape, symbolizing the complicated nature of this yoga asana. As professionals dive into Pretzel Pose's profundities, they embark on a journey of self-discovery, investigating the limits of their bodies while developing center, adjustment, and inward peace. In this article, we will disentangle the subtleties of Pretzel Pose Yoga, investigating its different varieties, benefits, and postures and giving experiences and guidance for both amateurs and prepared yogis alike.

What is Pretzel Yoga Pose?

Pretzel Yoga Pose, moreover, known as Supta Matsyendrasana in Sanskrit, could be a twisting pose commonly practiced in yoga. In this posture, the professional turns their body profoundly, taking after the shape of a pretzel, consequently, the title.

Step-by-step Instructions for Pretzel Pose

Finding the Proper Pose

Before recently trying the Pretzel Posture, it's important to warm up the body and prepare it for deep stretches. Start in a sitting position with your legs extended in front of you.

Entering the Posture

  • Twist your right knee and cross it over your cleared-out leg, setting your right foot level on the tangled exterior of your left thigh.
  • Breathe in profoundly, protracting your spine.
  • Breathe out and turn your middle to the proper, bringing your cleared-out elbow to the exterior of your right knee.
  • Put your right hand on the floor behind you for bolster.
  • Keeping up Arrangement
  • Once within the posture, center on keeping up arrangement and prolonging the spine. Keep your shoulders loose and absent from your ears. Delicately press your right knee towards the floor to develop the bend.

Varieties of Pretzel Pose Yoga

1. Adjusted Pretzel Posture for Tenderfoots

An altered form of the Pretzel Posture can be practiced for modern yoga or unrestricted mobility. Rather than crossing the leg over the inverse thigh, embrace the knee towards the chest and bend the middle towards the bowed knee.

2. Advanced Varieties for Experienced Yogis

Experienced specialists can investigate progressed varieties of the Pretzel Pose by including ties or consolidating arm equalizations into the pose. These varieties give a more noteworthy challenge and help in extending the stretch.

Benefits of Practicing Pretzel Pose

1. Physical Benefits

  • Progresses spinal adaptability and versatility.
  • Extends the hips, hamstrings, and shoulders.
  • Fortifies assimilation and detoxification.
  • It reinforces the center muscles and improves just.

2. Mental and Emotional Benefits

  • Soothes push and uneasiness.
  • Increases mental clarity and center.
  • Advances a sense of establishing an inward peace.
  • Energizes contemplation and self-awareness.

Tips for an Effective Pretzel Pose Yoga

  • Please tune in to your body and honor its restrictions.
  • Breathe profoundly and mindfully all through the posture[1].
  • Utilize props such as squares or covers for the back in case required.
  • Hone regularly to encounter the complete benefits of posture.

Safety Measures and Contraindications

Although pretzel Posture offers various benefits, it may only be reasonable for some. People with back or hip injuries should approach this posture cautiously or avoid it completely. Pregnant women should also abstain from deep-turning postures.


Pretzel Pose yoga offers a unique combination of physical, mental, and emotional benefits, making it an important addition to any yoga schedule. By following the step-by-step instructions, investigating different varieties, and understanding the benefits, professionals can develop quality, adaptability, and internal harmony both on and off the mat.

Read More: Exploring How to Do Scorpion Pose Yoga and its Benefits


  1. Is Pretzel Pose yoga appropriate for beginners?

While the Pretzel yoga Pose can be challenging, adjustments are accessible for beginners to hone their skills and slowly advance safely.

  1. Can Pretzel Posture yoga help with back torment?

Yes, the Pretzel yoga pose can help alleviate back pain by progressing spinal flexibility and discharging pressure within the muscles surrounding the spine.

  1. How long should I hold Pretzel yoga?

Aim to hold the Pretzel Posture for 30 seconds to one diminutive on each side, slowly expanding the term as your adaptability strides.

  1. Are there any choices for Pretzel Pose?

If Pretzel Pose yoga doesn't feel comfortable or isn't available, other choices, such as Situated Spinal Turn or Half Master of the Angles Posture, can provide comparable benefits.

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