Supine Twist

How to practise

Start here: Lie on your back with your knees bent and your feet flat on the mat. Keep a folded blanket or cushion nearby.

1. Stretch your arms out to the sides at shoulder height, palms facing up or down.
2. Lift your feet and draw your knees in over your hips, keeping them stacked together.
3. As you breathe out, slowly let both knees fall over to the right, only as far as feels easy.
4. If your knees do not reach the floor, rest them on a folded blanket or cushion.
5. Keep both shoulders heavy on the mat. If your left shoulder lifts, let your knees come up a little.
6. Turn your head to look up, or gently to the left if that feels comfortable on your neck.
7. Stay for a few breaths, then bring your knees back to the centre and repeat on the other side.

Breath: Breathe in and feel your ribs widen. Breathe out and let your body rest a little more heavily on the floor.

Coming out: As you breathe in, draw your knees back up over your hips, using your hands to help if you like. Place your feet on the mat and rest for a breath, then practise the second side.

Benefits

• Invites gentle movement through the spine
• Stretches the outer hips and the front of the chest
• Many people find it a soothing way to wind down

Common mistakes

• Letting the top shoulder lift off the mat

  Try instead: Bring your knees up higher or rest them on a cushion, so both shoulders can stay down.

• Forcing the knees to the floor

  Try instead: Support your knees with a blanket or cushion and keep the twist small.

• Turning the head too far

  Try instead: Keep your gaze up towards the ceiling if your neck feels any strain.

Make it easier

• Rest your knees on a folded blanket, cushion or bolster.
• Place a cushion between your knees to keep them comfortable.
• Keep your feet on the floor and let your knees tip only a little to the side.
• Rest one hand on your belly and the other on your chest if your shoulders are uncomfortable with the arms out.

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