SupineBeginner
Side-Lying Twist
Supta Matsyendrasana
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About This Pose
This restorative pose releases the spine and aids digestion. The gentle twist creates space between vertebrae while calming the nervous system.
Step-by-Step Instructions
- 1
Lie on one side
- 2
Bend knees toward chest
- 3
Open top arm to opposite side
- 4
Rotate torso gently
- 5
Turn head opposite to knees
- 6
Breathe deeply
Alignment Cues
- Breathe deeply into twist
- Relax neck completely
- Let gravity deepen pose
- Soften entire body
Benefits
- Releases spine tension
- Improves digestion
- Relieves back tension
- Calms nervous system
- Promotes relaxation
Modifications
- Use bolster under knees
- Support top knee
Variations
- Straight bottom leg
- Arms overhead
Cautions & Contraindications
Cautions
- Keep shoulders relaxed
- Avoid forcing twist
Avoid this pose if you have:
- Spinal injury
- Pregnancy late term
Quick Facts
Primary Focus
spineSecondary Focus
hips
Suggested Hold
60 seconds
Tags
side lyingtwistrestorativebeginner
Equipment
yoga mat
