Reclined twist (hold)

Supta Matsyendrasana

Yogaeasytimedno equipment

Lying on the back with arms spread in a T, one knee is drawn up and guided across the body to the floor on the opposite side while both shoulder blades stay down and the head turns away from the knee.

How to do it

1. Lie flat on your back, legs straight, arms out to the sides at shoulder height, palms down (T shape).
2. Bend the right knee and hip to about 90 degrees, drawing the knee toward the chest; the left leg stays straight on the floor.
3. Exhale and let the pelvis roll to the left so the right knee crosses the body and comes down toward the floor on the left side; the left hand can rest on the outside of the right knee.
4. Keep both shoulders and the right arm flat on the floor; the twist comes from pelvis and lower ribs, not from lifting the shoulder.
5. Turn the head to the right and look past the right hand. Hold, then return to center and repeat on the other side.

Muscles worked

Supporting: obliques, glutes