Supine TwistSupta Matsyendrasana · 누운 비틀기
How to do it
Lying down, spread both arms out at shoulder height in a T shape, then exhale and draw one knee across to the opposite side. Turn your gaze toward the outstretched arm.
What it should feel like
The shoulders and arms stay grounded while the side of the lower back stretches gently.
Common mistakes
Pulling the arm in or lifting the shoulder to force the knee down. Keep the arm extended and ground the shoulder first.