Lying Spinal Twist

Obliques, Lower Back, GlutesBodyweight

A relaxing twist to improve spinal mobility and stretch the obliques and glutes, performed lying on your back one side at a time.

How to do it

1Lie on your back, extend your arms out to the sides with palms down, and bend one knee to 90 degrees.

2Cross the bent knee over your straight leg, guiding it down toward the floor.

3Turn your head in the opposite direction of your knee.

4Keep the opposite shoulder glued firmly to the floor.

5Hold for a few breath cycles, then return to center and switch sides.

Common mistakes

Letting the opposite shoulder lift off the floor, reducing thoracic spine rotation.

Holding your breath, which prevents the target muscles from relaxing.

Forcing your knee down with your hand, putting unnecessary strain on your lower back.

Breathing

Inhale in the starting position, then exhale smoothly as you let your knee drop under its own weight.

Make it harder or easier

To make it easier, place a yoga block or pillow under your bent knee. To increase intensity, straighten the top leg and reach for your foot with your hand.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.