Pose sheet

Supine Windshield Wiper

Supta Parivṛtta Sūcīrandhrāsana (variation, Tummee's designation)सुप्त परिवृत्त सूचीरन्ध्रासन

Lie on your back, separate your feet, and move both knees side to side.

Open this pose in the 3D body

Steps

Support

Head, upper back, pelvis, arms, and feet; optional support beneath legs.

Enter

Lie on your back and bend your knees.
Place your feet on the floor, mat-width apart.
Open your arms into cactus, elbows bent and palms facing up.
Exhale; lower both knees right, keeping them apart.
If your legs remain suspended, place blankets or a cushion underneath.

Hold

Let your pelvis turn; keep both shoulders grounded.
Keep your feet apart and in contact with the floor.
Rest your legs on the floor or props.
Inhale to center; exhale toward the other side.

Exit

Inhale and bring your knees back to center.
Extend your legs to rest.

Breathing: Exhale to lower; inhale to return; breathe during the pause.
Gaze: Eyes closed in the held variation.
Duration: A couple of breaths per side.

Adapt

Adaptations

Supported legsPlace cushions or blankets beneath your tilted legs.
Supported headAdd a folded blanket beneath your head.
Supported armsPlace blankets beneath your forearms and hands.
Smaller rangeLower your knees less.

Variations

Held variation: T-shaped arms, palms down; about two minutes.
Place your right foot over your tilted left knee.

Signals of effort

One hip rotates internally and the other externally.
Pelvis turned relative to the rib cage.
Knees bent throughout the hold.
Shoulders open in abduction and external rotation.