Gomasana
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Supine Spinal Twist
RestorativeTwist

Supine Spinal Twist

Supta Matsyendrasana

A gentle reclined twist where one knee crosses over the body while the shoulders remain grounded, creating a gentle rotation throughout the entire spine.

  • ·Releases tension in the spine
  • ·Stretches the outer hip
  • ·Calms the nervous system
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Instructions

  1. 1Lie on your back with your legs extended and arms out to the sides at shoulder height, palms facing down.
  2. 2Inhale and draw the right knee into your chest, hugging it briefly.
  3. 3Exhale and guide the right knee across the body to the left, using your left hand to gently ease it toward the floor.
  4. 4Turn your gaze to the right, keeping both shoulders grounded on the mat.
  5. 5Relax the right hip and let gravity do the work — do not force the knee down.
  6. 6Hold for 5–10 slow breaths, then inhale to bring the knee back to centre and repeat on the other side.

Contraindications & precautions

  • ⚠Herniated lumbar disc — avoid full rotation; keep the knee higher and do not let the hip lift off the mat.
  • ⚠Severe knee injury — support the knee with a blanket or bolster rather than letting it hang unsupported in the twist.
  • ⚠Hip replacement — do not cross the midline with the operated leg; perform only the degree of rotation cleared by your surgeon.