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Yin Yoga to Release and Renew: Supported Supine Twist

Throughout April at the studio, we've been on a journey of letting go. We've explored the wisdom of Traditional Chinese Medicine (TCM), learning how the liver meridian can store stagnant energy linked to emotions like resentment and frustration. We've sipped cleansing teas, explored sound frequencies, and now, it's time to move our bodies with intention.

This month's featured yin pose, Supported Supine Twist, is designed to gently open the hips and chest, areas often associated with holding onto negativity. By targeting the liver meridian through this pose, we can create space for emotional release and promote a sense of renewal.

What you'll need:

  • Yoga mat

  • 2 bolsters (pillows or blankets work too!)

Let's get started:

  1. Lie comfortably on your back with your legs extended and feet hip-width apart.

  2. Grab those bolsters! Place them on either side of you, parallel to your spine.

  3. Bring your right knee up towards your chest and hug it in for a moment.

  4. Now, extend your right leg out to the side, resting your right ankle on the bolster closest to you. Imagine your right hip stacked over your left.

  5. Open your left arm out to a T-position with your palm facing down. Let your gaze follow softly over your left shoulder, allowing it to gently guide your torso in that direction.

The magic of Supported Supine Twist lies in its ability to target the liver meridian.

Settle in for 3-5 minutes, focusing on your breath. Notice any sensations in your hips, chest, or shoulders. Don't force a deep stretch, but rather allow your body to soften and surrender to the support of the bolsters.

Coming out of the pose:

  1. Gently bring your right knee back to your chest for a hug.

  2. Roll onto your left side and come to rest on your hands and knees.

  3. Repeat the steps on the other side, giving yourself the same amount of time to unwind.

Why this pose works:

The magic of Supported Supine Twist lies in its ability to target the liver meridian. In TCM, this meridian is believed to be connected to emotions like anger and frustration. By gently twisting the torso, we can encourage the flow of stagnant energy within this meridian, promoting emotional release. Additionally, the bolsters provide support, allowing us to sink deeper into the stretch without pushing ourselves, creating a safe space for emotional processing.


Yin yoga is a journey of self-exploration. Listen to your body and honor its limitations. If any pain arises, come out of the pose. We're aiming for gentle sensations, not pushing through discomfort.

Beyond the mat:

While yin yoga is a powerful tool for emotional release, it's just one piece of the puzzle. Consider incorporating journaling, meditation, or talking to a trusted friend or therapist to further explore and process any lingering negativity.

By combining physical practice with emotional awareness, you can begin to cultivate a sense of forgiveness, acceptance, and let go of what no longer serves you. So take a deep breath, step onto your mat, and allow yourself to unwind and renew.

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