Supported Supine Twist

Supta Matsyendrāsana (knees on a bolster)

Read what the gnome says

Supported Supine Twist! Lie on your back, bring both knees to one side, resting on a bolster. Arms wide, shoulders grounded. Close the eyes and breathe. Stay a few minutes, then switch. Deeply relaxed gnome.

Works on Obliques · Spinal rotators · Glutes

How to do it

1. Place a bolster beside you and lie on the back, knees drawn up.
2. Lower the knees to the bolster on one side and open the arms wide.
3. Turn the gaze softly away from the knees, breathe and stay a few minutes; switch sides.

Common mistakes

• Don’t let the shoulder lift.
• Don’t force the knees down.
• Don’t hold the breath.

Benefits

• Lets the body rest and the breath slow down.
• Eases tension and tiredness.
• A good way to end a practice.

Take care: Use cushions or blankets so nothing strains. Come out slowly if you feel lightheaded.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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