The Supine Spinal Twist: A Complete Guide

• Instructions

  1. Setup:

     • Lie on your back on a yoga mat. Ensure your body is aligned and relaxed.
     • Extend both legs straight out and rest your arms by your sides.

  2. Engage the Position:

     • Bend your right knee and bring it toward your chest.
     • Gently guide your right knee across your body to the left side using your left hand. Let the knee drop towards the floor. Your left leg remains extended and relaxed.

  3. Position Your Upper Body:

     • Extend your right arm out to the right side at shoulder height, palm facing up. This creates a "T" shape with your upper body.
     • Turn your head to look towards your right hand, creating a gentle twist in the neck.

  4. Hold the Pose:

     • Relax into the pose and allow gravity to deepen the twist. Breathe deeply, focusing on relaxing your spine and abdomen.
     • Hold for 30 seconds to 2 minutes, depending on your comfort level.

  5. Switch Sides:

     • Gently return to the center, hugging both knees to your chest to neutralize the spine.
     • Repeat the twist on the other side by bending your left knee and guiding it across your body to the right.

  6. Release:

     • Bring both knees back to your chest, give yourself a gentle hug, and then extend your legs straight to rest.

• Tips 

  • Listen to Your Body: Avoid forcing the knee to the floor; it’s okay if it doesn’t touch. The goal is a gentle stretch, not overextension.
  • Use Props: Place a pillow or yoga block under your bent knee if it doesn’t comfortably reach the ground. This provides support and prevents strain.
  • Engage Your Core: Lightly engage your abdominal muscles to protect your lower back during the twist.
  • Breathe Deeply: Use your breath to help relax deeper into the pose. Inhale to lengthen the spine and exhale to soften into the twist.
  • Keep Shoulders Grounded: Ensure your shoulder blades remain connected to the floor to maintain the integrity of the twist.
  • Avoid if Injured: If you have spinal injuries, herniated discs, or severe lower back pain, consult a healthcare professional or yoga teacher before practicing.

Join Now