Yin

Reclined Twist

Supta Matsyendrasana (Yin)

Lie on the back and lower both knees to one side.

Benefits: Encourages fascial release, joint mobility, and a calm parasympathetic response. Particularly helpful for resetting after stress.
Props: Blanket, bolster, or block optional.
Hold Time: 3 to 5 minutes
Cautions and Contraindications: Avoid forcing depth. Back out if you feel sharp, pinching, or electric sensations, especially around knees and low back.
Entering Reclined Twist: Lie on your back and hug the knees into the chest. Lower both knees to one side. Open the arms wide and turn the head in either direction that feels comfortable. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Reclined Twist: Bring the knees back to center. Pause on the back before twisting to the other side. Pause in a neutral position for a moment before continuing.