SupineBeginner
Supine Spinal Twist Open Arms
Supta Matsyendrasana
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About This Pose
Supine Spinal Twist with Open Arms extends both arms out to the sides in a T-position while the knees drop to one side. This arm position increases the chest and shoulder opening while maintaining the deep spinal rotation. The grounded arms help keep the opposite shoulder rooted, enhancing the twist and creating a full opening across the front body.
Step-by-Step Instructions
- 1
Lie on back
- 2
Extend arms wide like a T
- 3
Bend knees toward chest
- 4
Lower knees to one side
- 5
Let body rest completely
- 6
Breathe naturally
Alignment Cues
- Natural easy breathing
- Let body be completely passive
- Allow gravity to work
- Release all effort
Benefits
- Maximizes chest opening
- Opens shoulders wide
- Grounds opposite shoulder
- Deepens spinal twist
- Releases pectoral tension
- Creates full-body opening
Modifications
- Use bolster under knees
- Support arm with blanket
Variations
- With straight legs
- With eagle legs
Cautions & Contraindications
Cautions
- Relax shoulders completely
- Stay passive in pose
Avoid this pose if you have:
- Spinal injury
Quick Facts
Primary Focus
spineSecondary Focus
chest
Suggested Hold
120 seconds
Tags
supinetwistrestorativebeginner
Equipment
yoga mat
