Shoulder lifts off the mat on the twist
The shoulder must stay grounded; reduce the knee cross if needed.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Yoga · Core
Supine Spinal Twist (Supta Matsyendrasana)
Coaching cues
- Lie on your back; draw one knee to the chest and guide it across the body
- Both shoulders stay flat on the mat; gaze away from the knee
- Top arm extends wide; breathe into the lateral stretch
- Hold 5 to 10 breaths; release and repeat on the other side
Common faults 2
Knee does not cross the midline — minimal rotation
Hip tightness limits the cross-body knee placement; use a bolster under the crossed knee.
Overactive muscles
TFLErector spinae
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗