Supine Twist

A reclined twisting posture that invites the spine, ribs and abdomen to meet gravity with less effort.

“Rest on your back. Let the knees fall to one side. Breathe into the twist.”

Supine Twist is a quiet way to explore rotation while the body is supported by the floor. The shape can be small or spacious. It asks less of strength and more of listening. Breath, weight and comfort guide the depth of the posture.

The purpose is not to create the deepest twist. The purpose is to find a version where the body can settle, breathe and observe sensation without bracing.

1. 1Lie on your back with your knees bent and your feet on the floor.
2. 2Let your arms rest out to the sides in a comfortable shape.
3. 3Draw your knees towards your chest or keep them softly bent.
4. 4Allow both knees to travel to one side.
5. 5Let the opposite shoulder become heavy without forcing it down.
6. 6Turn your head only if the neck feels comfortable.
7. 7Support the knees, thighs or shoulders as needed.
8. 8Breathe naturally into the ribs and belly.
9. 9Stay for several breaths, then return through the centre and change sides.

Instead of searching for the “correct” position, notice:

• •Can the lower body move without the shoulders gripping?
• •Is the neck included in the twist, or asking to remain neutral?
• •Do the knees need support to let the body settle?
• •Can the breath move freely in the side ribs?

Let the breath show you how much twist is enough. If the breath becomes narrow, sharp or effortful, explore a smaller shape or add support.

Observe where the student holds themselves away from the floor. The useful adjustment may be less rotation, more height under the knees, or permission to leave the head and shoulders where they are.

Reflect after practising:

• •What happened to your breath as you entered the twist?
• •Which side felt more familiar?
• •Did support change the quality of the pose?
• •Where did your body want to soften, and where did it prefer space?

Rather than mistakes, you may notice:

• •Pulling the knees towards the floor
• •Forcing the opposite shoulder down
• •Turning the head beyond comfort
• •Holding the breath
• •Collapsing into sensation without support

• •Place a bolster or blanket under the knees.
• •Keep the feet on the floor and let the knees drop only part way.
• •Rest a folded blanket under the head.
• •Keep the head facing upwards.
• •Widen or lower the arms if the shoulders feel strained.

• ✓The breath remains steady.
• ✓The body feels supported by the floor or props.
• ✓The twist feels spacious rather than forced.
• ✓Returning to centre feels unhurried.