Supine Twist
Supta MatsyendrasanaA supported twist lying on the back. Rotation is taken with the bodyweight off the spine, which makes it a standard long-hold pose at the end of practice.
- 01Lie on your back and draw both knees toward the chest.
- 02Extend the arms out to the sides at shoulder height, palms up.
- 03Let both knees lower to one side, supported on a bolster or blanket if they do not reach the floor.
- 04Turn the head the opposite way only if the neck is comfortable doing so.
- 05Hold ten to twenty breaths, return to centre, and repeat on the other side.
- 01Support the knees so the shoulder can stay down.
- 02Let gravity do the work — nothing to pull here.
- 03Breathe into the side ribs that are being stretched.
- 01Forcing the knees to the floor while the opposite shoulder peels up, which twists the ribcage past its range.
- 02Turning the head aggressively, which strains the neck for no added spinal rotation.
- 03Rushing the hold, since the pose only does its job over longer, unhurried breathing.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.