Supine Spinal Twist (Supta Matsyendrasana)

Targets the spinal rotators, IT band, outer hip, and the shoulder and chest of the outstretched arm through a fully passive, gravity-assisted twist with zero muscular effort required. Helpful for decompressing the lumbar spine, releasing accumulated tension in the hips and lower back at the end of practice, and as the ideal final twist before Savasana in any style of yoga. The movement lies on the back, draws both knees to the chest, then lowers them to one side of the body while the arms extend in a T and the head turns in the opposite direction, allowing gravity to do all the work.

Cues

• Drop both knees to one side and let the opposite shoulder soften to the mat.