Supine Spinal Twist

obliques, back, glutesBodyweight

A restorative lie-down twist that releases tension in the back, obliques, and glutes while restoring spinal mobility.

How to do it

1Lie on your back with legs straight and arms extended out to the sides, palms down.

2Bend your right knee and lift your leg until your thigh is perpendicular to the floor.

3Guide your right knee across your body toward the floor on your left side.

4Turn your head to the right, keeping both shoulders pinned flat to the floor.

5Hold for a few seconds, return to center, and switch sides.

Common mistakes

Lifting the opposite shoulder off the floor to force the knee down.

Flopping the leg over without control, straining the lower back.

Holding your breath, which stops the muscles from relaxing.

Breathing

Inhale before you start, and exhale smoothly as you twist into position.

Make it harder or easier

To regress: Place a yoga block under your bent knee.

To progress: Straighten your working leg for a deeper stretch.

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.