SU
Supta Matsyendrasana
सुप्त मत्स्येन्द्रासन
Beginnersupine
Target Muscles
obliquesspine rotatorsglutes
Benefits (5)
- + Releases lower back
- + Gentle spinal rotation
- + Calming
- + Excellent before sleep
- + Most accessible twist
Avoid If (1)
- - Severe spinal injuries
About
Basic supine twist with one knee bent — the most gentle and accessible twist.
Step-by-Step Instructions
1
1. Lie on the back.
2
2. Arms in T.
3
3. Bend right knee toward chest.
4
4. Left hand holds right knee.
5
5. Guide right knee to the left — toward floor.
6
6. Right shoulder stays on floor.
7
7. Head turns right.
8
8. Hold 8-10 breaths.
9
9. Return to center.
10
10. Other side.