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Supine Spinal Twist Yoga Pose

Supine Spinal Twist Yoga Pose

The Supine Spinal Twist Yoga Pose is a rejuvenating exercise that helps to release tension, loosen up the spine, and stretch the back muscles. It is a gentle twist that can be performed by individuals of all fitness levels, making it an ideal choice for beginners or those seeking a low-impact workout option. While lying on your back, you will bring your knees towards your chest and then slowly lower them to one side while keeping your shoulders grounded. This gentle twisting motion engages the muscles along the spine, including the back, hips, and obliques. The Supine Spinal Twist also helps to improve spinal mobility and increases flexibility in the back muscles. Incorporating this pose into your fitness routine offers a variety of benefits. It can help to alleviate lower back pain, reduce stiffness in the spine, and improve posture. Furthermore, the Supine Spinal Twist promotes relaxation as it gently massages the internal organs, aiding in digestion and detoxification. Remember to perform this exercise mindfully, paying attention to your body's limits and never forcing the twist. You can modify this pose by using props such as a block or bolster to support your knees or lengthening your legs to reduce the intensity. Find a comfortable position and hold the pose for about 30 seconds on each side, breathing deeply to enhance the stretch and relaxation. Incorporating the Supine Spinal Twist Yoga Pose into your exercise routine is a wonderful way to cultivate flexibility, release tension, and enhance your overall physical well-being. Add it to your stretching or full-body workout sessions for a refreshing and restorative experience.


  • Lie down on your back on a yoga mat or a comfortable surface.
  • Extend your legs out straight in front of you.
  • Bring your right knee towards your chest and gently hug it with both hands.
  • Inhale deeply and as you exhale, use your core strength to guide your right knee across your body towards the left side of your mat.
  • Extend your right arm out to the side at shoulder height and turn your head to the right, keeping your gaze towards your right hand.
  • Keep your shoulders flat on the mat and relax into the stretch.
  • Hold the pose for about 30 seconds to 1 minute, breathing deeply and allowing your body to relax into the twist.
  • To come out of the pose, gently release your right knee and bring it back to your chest.
  • Extend your right leg out straight and repeat the same steps with your left knee.
  • Remember to listen to your body and not push yourself too far into the twist if it becomes uncomfortable or causes pain.

Tips & Tricks

  • Engage your core muscles to stabilize your spine throughout the entire movement.
  • Take deep breaths in and out as you hold the pose to help relax your body and deepen the stretch.
  • If you have tight hips or lower back, use a prop like a blanket or bolster under your knees for support.
  • Focus on lengthening your spine as you twist, avoiding any rounding or hunching of the back.
  • Start with gentle twists and gradually increase the intensity as your body becomes more flexible.
  • Keep your shoulders relaxed and away from your ears to avoid unnecessary tension.
  • If you experience any pain or discomfort, ease out of the pose and consult with a qualified instructor or healthcare professional.
  • Modifications can be made by bending the bottom knee and placing the foot flat on the floor for added stability.
  • Try to maintain even breathing throughout the pose to promote relaxation and mindfulness.
  • As you twist, imagine wringing out any tension or stress from your spine.

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