SOOP-tah maht-syen-DRAHS-ah-nah
A restorative and relaxing twist performed while lying on your back. It helps to neutralize the spine, release tension in the lower back, and calm the nervous system.
Lie on your back and hug your knees to your chest.
Drop your knees to one side and open your arms out wide.
Look over the opposite shoulder and breathe deeply.
Keep both shoulders grounded on the floor.
Allow your body to feel heavy and relaxed.
Keep your knees in line with your hips or slightly higher.
Relax your belly and let the twist happen naturally with your breath.
Turn your head gently to the opposite side.
Stretches the glutes, hips, and lower back.
Neutralizes the spine after backbends or forward folds.
Improves digestion and releases abdominal tension.
Calms the mind and reduces stress.
Promotes relaxation and better sleep.
Place a block under your knee if it doesn't reach the floor comfortably, allowing your body to relax into the twist.
Place a bolster between your knees for extra support and to keep your hips level.
Gently place one hand on the student's shoulder and the other on their hip to encourage a deeper, grounded twist.
Be very gentle; the student should be fully relaxed.
Lie down and twist your legs to the side.
Let your legs fall to the side and feel your body relax like a long, soft noodle.