Supine Spinal Twist Pose ("Supta Matsyendrasana")

Description

Lie supine, bring your knees toward your chest, then let them drop to one side to come into a twist. Once you are settled, gradually straighten the knee of the top leg as far as your mobility allows. Keep your shoulders in contact with the floor as much as possible and open the opposite arm out to the side to support the rotation. Let the pelvis turn with the leg without forcing, keep the back of your neck long, and direct your gaze to the side opposite the leg or keep it neutral, depending on what feels best for your neck. Maintain a calm breath, aiming to gradually release tension and support the mobility of your spine, then return to center and repeat on the other side.

Settings

Equipment

No Equipment

Positions

Supine Position

Muscle groups

Lumbar rotators

Difficulty

Moderate

Movement

Rotations