SupineBeginner
Supine Spinal Twist with Gaze
Supta Matsyendrasana
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About This Pose
Supine Spinal Twist with Gaze adds an intentional head turn opposite to the knee direction, deepening the twist through the cervical spine. This variation releases additional neck tension while enhancing the counter-rotation throughout the entire spinal column. The focused gaze also adds a meditative, introspective quality to this already calming pose.
Step-by-Step Instructions
- 1
Lie on back
- 2
Bend knees to chest
- 3
Drop knees to one side
- 4
Turn head opposite direction
- 5
Extend arms wide
- 6
Breathe deeply
Alignment Cues
- Slow gentle breaths
- Let gravity deepen twist
- Relax jaw completely
- Soften entire body
Benefits
- Releases neck tension
- Deepens spinal twist
- Enhances cervical mobility
- Adds meditative quality
- Improves twist integration
- Calms busy mind
Modifications
- Support knees with bolster
- Keep gaze neutral
Variations
- With straight legs
- With bound variation
Cautions & Contraindications
Cautions
- Avoid forcing the twist
- Keep both shoulders down
Avoid this pose if you have:
- Spinal injury
- Neck injury
Quick Facts
Primary Focus
spineSecondary Focus
hips
Suggested Hold
60 seconds
Tags
supinetwistrestorativebeginner
Equipment
yoga mat
