Sanskrit Name:
Supta Matsyendrasana
Description:
A gentle spinal twist that promotes release, relaxation, and restoration. Supine Twist soothes the nervous system and aids in digestion while gently stretching the spine and shoulders.
Alignment Cues:
-
Legs:
- Start lying on your back and hug one knee into the chest
- Cross the bent knee over the body toward the opposite side
- Extend the opposite leg straight or keep it bent, depending on comfort
-
Hips and Spine:
- Allow both shoulders to remain grounded on the mat
- Let the twist originate from the mid-spine, not forcing the low back
-
Arms and Hands:
- Extend arms out in a T-shape or cactus shape for chest opening
- Rest the hand of the opposite arm on the bent knee (optional)
-
Head and Neck:
- Gaze can be upward or toward the opposite arm from the knee
- Keep the neck long and relaxed
-
Breath:
- Use slow, deep breaths to soften into the twist and release tension