170
THE ASANAS
Floor
This relaxing spinal twist is often done at the end of
a yoga class to calm your nervous system. Cultivate a
sense of groundedness by releasing your body weight
down into the oor. Find ease to activate the rejuvenating
“rest and digest” part of your nervous system.
SUPINE TWIST
Supta Matsyendrasana
Thighs
Although you may feel some
sensation in your bottom thigh,
allow it to be passive. On your top
thigh, your hip abductors and
quadriceps stretch. Allow your
knee to drop down until you feel a
comfortable stretch across your hip
and torso into your opposite arm.
THE BIG PICTURE
This pose stretches muscles along your spine, including the
small muscles that rotate it. Your shoulders, glutes, and thigh
muscles are also stretching, though elsewhere in your body
your muscles should be as relaxed as possible.
Particularly
relax inner
thighs
Both
shoulders
on ground
Palm up to
feel energized,
down to feel
grounded
Look away
from knees if
comfortable
Relax all muscles
completely
ALIGNMENT
Release completely to gravity, feeling your bones
dropping down. If your shoulders or knee can’t
completely release, feel free to use a blanket
or bolster for support.
Foot and lower
leg relaxed
Rectus femoris
Gluteus maximus
Knee
Iliotibial band
Vastus lateralis
Gluteus medius
US_170-171_Supine_twist_01.indd 170 20/09/2018 21:16