Gaze softly toward the handArm wide, palm upLegs wrappedOther arm longReclined Eagle Legs Twist
Supta Matsyendrāsana (eagle legs)
Read what the gnome says
Reclined Eagle Legs Twist! Lie on your back, wrap one leg over the other like eagle legs, and drop the knees to one side. Arms wide, shoulders grounded. Breathe slowly, then switch. Cozy eagle gnome.
Works on Glutes · Hip rotators · Obliques
How to do it
- Lie on the back, cross one thigh over the other as in Eagle legs, and draw them toward the chest.
- Open the arms wide and lower the crossed legs to one side.
- Keep both shoulders grounded, breathe and hold; switch sides.
Common mistakes
- Don’t force the knees down.
- Don’t let the shoulder lift.
- Don’t hold the breath.
Benefits
- Gently mobilises the spine.
- Stretches the back, hips and shoulders.
- Leaves the back feeling fresh and long.
Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.
Not medical advice. Ease off if anything feels sharp or wrong.
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