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Supta Matsyendrasana
Reclined Spinal Twist
Wind-down after studying Best used evening.
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Establish your base Sit, stand, or lie down steadily and lengthen the spine before rotating.
Align the pelvis Keep the hips grounded or level so the twist is not forced from the knees or lower back.
Grow tall Inhale and create space through the spine and rib cage.
Rotate gently Keep shoulders comfortable. Turn from the mid and upper back without using the arms to force the range.
Keep shoulders relaxed Let the shoulders stay low and the chest broad.
Position the head last Allow the head to follow the torso only as far as the neck remains comfortable.
Breathe in the twist Breathe slowly and naturally Maintain an easy breath for several cycles.
Unwind slowly Return to center on an inhale, pause, and repeat on the opposite side if applicable.
Avoid forcing range or holding the breath.
Use support under knees.
Increase duration or progress only when comfortable.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.