Smart Workout Diary

Reclined Twist

The reclined twist is a gentle yoga pose performed lying on the back while rotating the lower body to one side. It emphasizes the obliques and spinal mobility, with a mild stretch through the back, hips, and chest. It can support relaxation, mobility, and a cool-down routine.

Demonstration

Reclined Twist — demonstration 1
Reclined Twist — demonstration 2

Instructions

  1. Lie on your back with both legs extended and your arms out to the sides at shoulder height, palms facing up.
  2. Bend your right knee and draw it toward your chest while keeping your shoulders relaxed on the floor.
  3. Exhale and guide the knee across your body toward the left, allowing your hips to rotate while keeping the movement comfortable.
  4. Turn your head gently to the right if your neck feels comfortable, and keep both shoulders heavy on the floor.
  5. Breathe slowly and hold the position without forcing the knee toward the floor.
  6. Return to center with control, then repeat on the opposite side for a balanced stretch.
Muscle Group
Obliques
Other Muscle Groups
Lower Back, Chest
Type
Yoga
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the twist gentle. Range of motion should feel easy and controlled, not forced.
  2. Prioritize shoulder contact. Reduce how far the knee travels if a shoulder lifts sharply from the floor.
  3. Use steady breathing. Exhale into the twist and soften the hips and ribs with each breath.
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