Yoga · Beginner

Supine Spinal Twist

You lie on your back and gently rotate your knees to one side while keeping your shoulders flat on the floor. This stretch releases tension along the entire length of your spine, loosens the muscles of your lower back, and helps restore the rotational range of motion your spine uses every time you turn to look behind you or reach across your body. It's one of the most forgiving back stretches around — gravity does most of the work.

1. 01

   Lie flat on your back with your legs straight and your arms resting at your sides.

2. 02

   Draw your right knee up to your chest and give it a brief hug to settle your lower back against the floor.

3. 03

   Extend your right arm straight out to the side at shoulder height, palm facing up, so it acts as an anchor.

4. 04

   Use your left hand to gently guide your right knee across your body toward the floor on your left side.

5. 05

   Let gravity pull the knee down — don't force it; the knee may hover above the floor and that's fine.

6. 06

   Turn your head to look over your right shoulder to complete the twist through your neck.

7. 07

   Breathe slowly and let your body relax a little deeper with each exhale — don't hold your breath.

8. 08

   Hold for 30 to 60 seconds, then slowly bring the knee back to center before switching sides.

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  Letting the opposite shoulder lift off the floor — if your right shoulder is rising as your knee drops left, back the knee up a few inches until the shoulder stays grounded.

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  Forcing the knee all the way to the floor — if you're muscling it down, you're compressing the joints rather than releasing them; let gravity do the work.

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  Holding your breath — if you notice you've gone quiet and tense, exhale fully and feel the twist deepen on its own.

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  Rushing through the hold — a two-second flop to each side gives you nothing; aim for at least 30 seconds per side so the muscles actually have time to release.

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  Keeping the neck neutral when the twist calls for rotation — forgetting to turn your head means you're missing the full spinal benefit, unless you have a neck issue.