Support Sunday Pose by Pose Spotlight — Week 16 Supine Twist (Supta Matsyendrasana)

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Spinal release, pelvic reset, deep nervous system calm

Welcome back to Support Sunday! We’re beginning our final phase of Cycle Two: Integration & Breath, where strength, softness, and stillness come together.

This week’s pose, Supine Twist (Supta Matsyendrasana), helps reset your spine, calm your nervous system, and bring soothing circulation through your pelvis. It’s a gentle reminder that sometimes the best thing you can do for yourself is to let your body unwind.

🧘‍♀️ How to do it:

  1. Lie on your back and draw your right knee up toward your chest.

  2. Gently guide it across your body to the left side, letting your knee rest on a pillow or the floor.

  3. Extend your right arm out to the side, palm facing up.

  4. Keep both shoulders grounded as you breathe into the twist.

  5. Turn your head softly to the right if it feels comfortable.

🕊️ Duration:

Stay for 5–8 breaths on each side. Move slowly and return to center between sides.

💞 Note:

“Every twist is an exhale in motion—an invitation to release what your body’s been holding, baby. Let it all fall away, one breath at a time.”

🌸 Why it matters for pelvic floor support:

Supine Twist helps release tightness in the lower back, hips, and pelvic floor. It gently massages the internal organs, supports digestion, and encourages circulation through the pelvic region—all while quieting the mind.

It’s the perfect pose when you’re feeling tense, bloated, or just needing a deep exhale from the week.

💖 Closing Reflection

This pose isn’t about how far you twist—it’s about how fully you let go.
The body knows how to unwind when you give it permission.

Supine Twist is your reminder: rest is an act of strength, and release is a form of love.

💬 Did you try it with me this week? Share your practice or tag me @AliceInYogaPants with #SupportSunday.

With release and grace,
—Alice 🌿

#AliceInYogaPants #ProudlyPadded #SoftlyConfident #SelfAcceptance #SupportSunday #VisibleHealing #PelvicFloorHealing #SoftnessIsStrength


Location: Southern Pines, NC, USA

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